Friday, 12 March WOD

Warm up: 2 rounds: 

  • 12 Alternating Heel Taps in Down Dog Position 
  • 8 Snow Angels 
  • Then (until time expires): 
  • 12 Russian Kettle Bell Swings (focusing on hip extension and glute contraction)
  • 10 Romanian Deadlifts (with barbell)
  • 12 Alternating Dead Bugs 

Strength/Skill

  • Deficit Deadlift + Muscle ups (Bar or Ring)
  • 3 sets of 10 reps ( stand on a plate )
  • 3 sets of 10 reps ( Muscle Ups )

Metcon:          For Time:       

  • Buy in = 500 Meter Row
  • Then 3 Rounds
    • 5 x Power Snatch                (95# / 65#)
    • 5 x Overhead Squats          (95# / 65#)
    • 15 x Toes to Bar                   (may do GHD instead)            
  • Cash Out = 500 Meter Row

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