Tuesday 042517


Published April 25, 2017


PreWod

Warmup: 15 min
Range of motion drills
400 m run/500 m row/1000m bike
followed by:
3 rounds:
10 goblet squats
15 hollow rocks

Stamina: 3 Rounds: 12 min time cap
12x KB/DB Bulg. Split Squat (As heavy as possible)- 6/ side) (20 inch box)
12x KB/DB Single leg DL (AHAP- 6/side)
12x V- up (Leg lifts/ abmat situps)

Skill: 12 min Snatch progression

Metcon: 12 min. AMRAP:
3x Power Snatch (95/65)
6x KBS (50/35)
6x T2B
 * score total reps 1 rd = 15 reps



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