April 1, 2019

 

a) WARM UP:

  • Row 150 meters
  • 30 second pigeon pose per leg
  • row 150 meters
  • 20 banded pull aparts
  • Row 150 meters
  • 20 barbell good mornings
  • row 150 meters
  • 20-30 second hamstring stretch per leg
b) STRENGTH:

Alternating EMOM for 12 minutes (4 rounds):

  • 1) 2 Rope climbs
  • 2) 5-10 Strict Pullups
  • 3) 10 dumbbell bent over rows
c) WOD:

5 Rounds

  • 25 Wallballs (Rx+: 15 2-for-1 wallballs)
  • 10 Deadlifts (P: 135/95, Rx: 155/105, Rx+: 185/115)

*16 minute time cap

Posted in WOD