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28 February 2020

21
Feb

28 February 2020

28 February 2020

Warm-up: Eastside Lap, then, Bear crawl through gym, 10 Hanging Scap Holds, 10 Slow Air Squats. Review Squat Snatch with PVC Pipes

Strength: Snatch (Full, Squat) – 1-1-1-1-1-1-1-1 (increase weight until failure)

We have a very short and intense WOD programmed, please devote as much time as possible to squat clean!!!

Stamina: 5 Rounds, not for time: Uneven farmer’s carry to the end of the parking lot and back, increasing weight each time¬†

WOD: For Time:

50 Kettlebell Swings (70/53), EMOM 3 Box Jumps (24/20) – Start with KB Swings and attempt to get through a large chunk in the first minute

Rest 3 Minutes

50 Box Jumps (24/20), EMOM 3 KB Swings (70/53) – Start with Box Jumps and attempt to get through a large chunk in the first minute

Cool Down: 5X 20 Russian Twists with Plate, Rest Between Sets

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