Thursday, 4 March WOD

Warm up: 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 Squat EMOM 12 minutes:

  • Even minutes: 5 Front Squats using previous weeks weights
  • Odd minutes: 7 Strict Hand Stand Push-ups

METCON:  8 rounds for time:

  • 10 x Alternating Leg Overhead Dumbbell Lunges         (50# / 35#)
  • 10 x Alternating Dumbbell Snatch                                    (50# / 35#)

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