Thursday, 31 March WOD

Warm-up

  • 200m Row
  • 10 Hollow Rocks
  • 0:30 Superman Hold
  • 0:30 Plank Hold
  • 200m Row
  • 2 Wall Walks
  • 0:30 HS Hold (facing wall)
  • 10 Single Arm KB Hang Clean (each arm)(light Kb)
  • Barbell Warm Up: (empty BB)
    • 5 Clean Pulls
    • 5 Hang Muscle Cleans
    • 5 Hang Power Cleans
    • 5 Low Hang Muscle Cleans
    • 5 Low Hang Power Cleans

METCON

  • 5 rounds for time of:
    • Run, 400 m
    • 20/15 Row Calories
    • 20 Sit-ups
    • Handstand Walk, 40 ft

Scaling Options: Scale to 1 minute of hsw practice if needed or 4 wall walks.

Time Cap: 35 mins

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