Warmups: 3 Rounds
Row 20 calories
Single Arm KB Over-Head Walking Lunge x20 meters,
KB Russian Twist x20,
Frog Hops x20 meters
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Strength/Skill: 15 minutes to establish a single (heavy) OHS
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WOD: 7 Minute AMRAP:
Assending set of Calorie Row + Burpee over Rower
~ Begin at 1 rep and add 1 rep each round until time is called
17 Minute AMRAP
40 Burpees
30 Snatches 75/45#
30 Burpees
30 Snatches 95/65#
20 Burpees
30 Snatches 135/95#
10 Burpees
As many as possible 155/105#
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Sunday Funday @ 8 am
Team Rugby Training @ 9 am
Warmup: 4 Rounds ~ Not for Time:
Row x 300 meters
Deficit Deadlift x 3,
Hanging Leg Raises x max reps,
Banded Monster Walk x 20 steps
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Strength: Front Squat 6x3
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WOD: 4 Rounds for Time:
400 meter run,
15 KBS 70/55#,
10 Pullups