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OUR BLOG

Wed.6.20.18

By CoachBo | In WOD | on June 19, 2018

Warmup:  ROM, Dynamic stretches, 5/side lunge with twist, 10/side leg swings, 2:00 Jump rope, 10 burpees

Strength:  Bent Over Row, de-load

5 x 3 @ 65%

 

WOD:  2 Rounds

5:00 AMRAP

With bar:

10 Bent over rows

10 Hang Power Cleans

10 Push Press

10 Roll Outs

Rest 2:00

5:00 AMRAP

With KB’s

10 Goblet Squats

10 one-arm Snatch

10/ea. Side bends

10 KB swings

Rest 2:00

5:00 AMRAP

10 Pull-ups

10 Hanging Leg Raises

10 Banded Lat Pull-downs

10 Around the Worlds

Rest 2:00

Cooldown:  Roll out and stretch

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