Monday, 16 March WOD

Warm Up: Coaches Choice 10-12 minutes

Strength: Backsquat

  • 1 Tempo Back Squat, pick load
  • Every 1 min for 10 mins.

FOR QUALITY:

  • 15 Barbell Hip Thrusts, pick load
  • Single Arm Dumbbell Overhead Walking Lunge, pick load, 100 ft
  • 15 Barbell Hip Thrusts, pick load
  • Single Arm Dumbbell Overhead Walking Lunge, pick load, 100 ft
  • 15 Barbell Hip Thrusts, pick load

METCON: 5 rounds, 1 min per station, for reps:

  • Wall Ball, 20/14 lbs
  • Alternating Dumbbell Snatch, 50/35 lbs
  • Assault Bike Calorie
  • Rest 1 min

“Pinball”

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