Thursday, 15 April WOD

Warm up: 10 minutes

  • 30 Cal Row –then–
  • 3 Rounds
    • 10 Lateral raises (light DB)
    • 10 Front Raises
    • 10 Inch Worms
    • 30 Single Unders

Strength/Skill: Push Strength – Upper Body

  • Floor Press 5 x 3 athlete picks load
    • or
  • Bench Press 5×3 at 80% 1RM ( we only have two benches )
    • or
  • Weighted Push-ups 5 x 8 build from previous week

Metcon: 4 rounds of:

  • 20 Row Calories
  • 50 Double Unders
  • 20 Push-ups
  • Rest 30 secs
  • 20 Row Calories
  • 50 Double Unders
  • 20 Air Squats
  • Rest 2 mins

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