03.12.2018 WOD

11
Mar

03.12.2018 WOD

A. Mobility

B. Warm-up/Primer

3 rounds – Not for time
6 Single arm KB push press(each arm) -3 sec tempo on eccentric lift
6 KB Bent over row (each arm) – 3 sec tempo on eccentric
16 KB Deadbug
*slow and controlled movements, ensure athletes follow tempo with purpose to warm-up and activate

C. WOD

6 rounds for time
200m Run
10 KB snatch L (35/26)
10 Overhead KB reverse lunge (L arm)
10 KB snatch R
10 Overhead KB reverse lunge (R arm)
10 KB Swing
10 KB goblet squats