Friday, 27 December WOD

Warm up:

  • 500m Row
  • 3 rounds for quality of:
    • 10 Glute Bridges Single Leg Glute Bridge Hold, L 15 secs/R 15 secs
    • Front Rack Hold, pick load, 30 secs
    • Plank Hold, 45 secs
    • Increase front rack load from previous time.
  • 500m Row for time!!!

Strength:

1 Tempo Front Squat, pick load Every 1 min for 9 mins.

Tempo- 3 secs down, 3 sec bottom pause, 3 secs stand

Metcon:

For time: 30-20-10 reps of:

  • Row Calorie
  • Alternating Single Dumbbell Box Step-up, 50/35 lbs, 24/20 in

— then — 10-20-30 reps of:

  • Alternating Dumbbell Snatch, 50/35 lbs
  • Wall Ball, 20/14 lbs

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