Thursday, 25 February WOD

Warm up: Lower Body Focused

  • 2 rounds: 
    • 15 Glute Bridges 
    • 10 Bear Crawl Position Rock Backs 
  • Then (until time expires):  
    • 10 Tempo Goblet Squats (with Kettlebell) 3110
    • 12 Alternating Bird Dogs 
    • 10 reps of Tall Kneeling Glute Activation (with Kettlebell)

Strength/Skill Front Squats 

  • 5 sets x 3 Reps
  • Rest 3 minutes between rounds
  • Increase 5-30 lbs from previous week

METCON:   6 rounds for time:                       

  • 12 – 10 – 8 – 6 – 4 – 2 Descending Reps
    • Alternating Dumbbell Snatch     (50# / 35#)
    • Dumbbell Box Step Ups     (50# / 35#)
    • Knees to Elbows

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