Wednesday March 17, 2021

Warm Up: 9 min emom

Min 1: Bike or Row
Min 2: 10 step back lunges+pigeon stretch
Min 3: 10 push ups w shoulder tap+tricep pull/shoulder smash

Strength/skill:

4 sets of
10 DB flys(floor)
10-15 unbroken toes to bar, hanging knee raises or v-ups

Workout: 10 min AMRAP

10 box step overs 50/35s
3 shoulder to overhead 115/75
10 box step overs 50/35s
6 shoulder to overhead 115/75
10 box step overs 50/35s
9 shoulder to overhead 115/75

…continue adding 3 reps to each round.

Extra

engine: 20 min clock
0-10 min
row 100/80 cal + max sets of 5 KB swings 70/53
then
10-20:00
bike 60/45 cals + max sets of 5 hspu

Wednesday, March 17th, 2021 at 4:04 am / WODS