Thursday

Warm up:
DROMS
2 Rounds
200m Run
10x Back Extensions
10x Hip Extensions
10x Scapula Pull Ups
10x Scapula Push Ups
10x Atlas
10x PVC Pipe Pass Thrus
10x OHS
10x Broad Jump into Squats

Skills:
Tabata
Hallow Hold Rest in Superman

Strength:
Weight Pull Ups/Ring Dips
3-3-3-3-3 (3-5 sets to find 3 Rep Max)

Metcon:
15 MIN EMOM
Double KB’s Complex
2 KB Deadlifts (53/35)(44/25)
3 KB Hang Cleans
4 KB Front Squats
5 Push Press

 

**If you can’t complete a round at the buzzer rest the next minute but the goal is to complete each round within the minute.  This wod will test your endurance and your GRIP STRENGTH.  Pick a weight that is doable.  If you can’t complete one round then the weight is too heavy.

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