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OUR BLOG

Wed.3.4.20

By CoachBo | In WOD | on March 4, 2020

Warmup: ROM, dynamic stretches, 20 Barbell rows with bar, 1000m row

Strength: Bent Over Row, De-load
5 x 5 @ 65%

WOD:
3 Rounds, not for time:

20 Barbell step ups (45-65/65-95#)
20 Banded Good mornings
Max rep weighted leg raises (hold db between feet)

then

3 Rounds:

25 Double Unders (4x singles)
20 Hang Power Cleans (45-65/65-95#)
15 Burpees
10 Handstand Push ups

Cooldown: Mobilize shoulders with bands, roll out and stretch

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