4/04/16

Mobility-Hip and Ankle Prep
A) Back Squats
4×5@60% 1RM *Rest 2 mins
3×5@70% 1RM *Rest 2 mins
2X5@80% 1RM *Rest 3 mins
B) WOD: AMRAP 8
8 Med Ball Cleans (20/14)
8 One Arm KB Snatch (4 each arm) (53/35)

 

New You

Warmup- Row 4500m
*Teams of 3 switch every 250m
A) Strength:
5×8 seated DB/KB Presses *increasing weight
5×8 KB Deads *Increasing weight
B) WOD: 3 Rounds
In a 3 minute time period complete:
20-40 Single Jump Ropes
10 burpees
then, max dips
*rest 1 min between rds
*score total dips

Categories: WOD