Mar 21, 2019

 

a) WARM UP:

2 Rounds

  • 10m bear crawl
  • 10 no jump burpees
  • 10 lateral lunges
  • 10 Hollow rocks
  • 10s Handstand hold
b) Specific Warm up

  • The workout is about sustainable effort
  • Stay around the 75-80% work range. Just move. 19.5 will be tough!

WOD: 35 minute amrap

  • 25 No jump burpees
  • 25 Hollow Rocks
  • 25 walking lunges
  • 25ft handstand walk (modification: 5 wall walks)
c) Extra – if there is time in class:

Find something to practice:

  • double unders
  • ring swings
  • shoulder taps
  • light lifting – snatch/clean technique work (do not go over 40-50%)
Posted in WOD