Warm up:
bike/row 2 min
max plank hold
20 Russian twists
(repeat 2x’s)
Strength: snatch balance + sit in hole for 3 sec before standing up
5x2 (rest @ least a minute between sets)
WOD
5 rds
20 lunges
10 burpees
5 wall walks
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See AllWarm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front wrack, overhead WOD 12 EMOM 3 wall Walks 5 burpees
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Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10 shoulder taps Strength: prep for WOD WOD For 20 min on the 4:00, 8:00,
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