06.04.2018 WOD

3
Jun

06.04.2018 WOD

A. Mobility

B. Primer
3 rounds
3 good mornings – 3111 tempo
6 alternating reverse lunges
3 Kang squats
20 sec handstand hold
*Use empty barbell, then add weight each set

Tempo back squats – Week 8, Day 1
00×1
5×3
*Build slightly from previous week, focus is on speed and get up fast

C. WOD
20 cal row
18 double overhead kb/db alternating lunges 40lbs/25lbs
20 cal row
30 kb/dB thrusters 40/25
20 cal row
18 double oh kb/db 40 alternating lunges
20 cal row

For time
*stagger row if not enough rowers