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OUR BLOG

Wed.4.4.18

By CoachBo | In WOD | on April 3, 2018

Warmup:  ROM, dynamic stretches, 500m row, 10 front squats

Strength: Front Squat

Spend 20:00 to find a new heavy single

WOD:  3 Rounds of Circuits

AMRAP in 2 min at each circuit, with 1 min rest between each circuit

Circuit 1:

10 Goblet Squats

3 x Sled Push and Pulls

10 Ball Slams

Circuit 2:

10 Pullups

10 TTB

10 Banded Lat Pull-downs

Circuit 3:

2 x 20 sec of high knees; 10 sec rest

2 x 20 sec jumping squats; 10 sec rest

Circuit 4:

2 x 20 sec mountain climbers; 10 sec rest

2 x 20 sec ski abs

Cooldown:  Roll out and stretch

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