Warmup: ROM, dynamic stretches, 25 slam balls, 400m run, 1 min plank, 1 min deep squat hold WOD: 5 Rounds 30 Mountain Climbers 15 Ring Pushups 10 Deck Squats Between each round, complete Wall Balls Round 1 = 50 Wall balls Round 2 = 40 Wall balls Round 3 = 30 Wall balls Round 4 more »
CONTINUE READINGWarmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 30 sec deep squat hold, junkyard dog, Burgener warmup Strength: Snatch Warmup to 65%, then 1/1/1/1/1 to find a new 1 RM WOD: 3 rounds 500m row 8 Handstand pushups 12 Pullups 16 Wtd Back more »
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