Mwod: 2 laps of the building or row 300m, Stretch wrists on floor x 2 mins, Band lat/tri stretch x 2mins/side, Roll upper back on floor with ball x 1 min, Pre squat hip opener x 2mins/side
Clean & Jerk: work up to heavy set of 3 (12 mins)
WOD: 4 Rounds of tabata 30/15
Thrusters
Rope Slams
Alt DB Snatch
Sit ups
Clean & Jerk: work up to heavy set of 3 (12 mins)
WOD: 4 Rounds of tabata 30/15
Thrusters
Rope Slams
Alt DB Snatch
Sit ups
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