Friday, 5 March WOD

Warm up: 2 Rounds: 

• 10 Strict Knee Raises (Bar Hang)
• 20 Alternating Shoulder Taps in Plank Hold 
• Then (until time expires): 
• 8 Scapular Pull Ups 
• 10 Inverted Rows 
• 8 Kneeling Single Arm Bottoms Up Kettle Bell Press (Each Side)

Strength: Deadlift Stamina

• Every 2 minutes for 6 rounds complete
• 5 sets of 6 reps (clean grip/Hook Grip!!…increase load from previous week) 
• 12 kettlebell swings 53/35 lb                      

Metcon: “ Fundamentals WOD” 10 Min AMRAP

• 200 Meter Run
• 5 x Pull Ups
• 10 x Push Ups
• 15 x ABMAT Sit ups                        
• 20 x Air Squats