Thursday 042717


Published April 27, 2017


PreWod

Warmup: 15 min
Dynamic shoulder, t-spine range of motion drills then:
400 m run/500 m row/1000m bike followed by:
3 rounds:
5 burpees
10 AS
15 hollow rocks

EMOM 12 min.
Even: 5-7 Push up with :04 negative (modify as necessary to maintain tight body position)
Odd: 5-7 Barbell Row (75/55) with :04 negative

Metcon:
Teams of 2: 20 min time cap
4 rounds:
Partner A) Row or bike max calories while
Partner B) completes 9-6-3 reps of:
DB Thruster (35/20) or Barbell thruster (75/55)
Pull up
Then switch movements
1 round = both partners complete row/bike and 9-6-3 reps
*score total row or bike calories



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