WOD-7/3/18

July 3, 2018

 

Warm-up


3 rounds:
• 10 High Knees
• 10 Butt Kicks
• 10 Side Shuffle
• 10 Wall Facing Squats
3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Spiderman Lunge
Strength
10 min E2MOM:
• 1 Snatch
10 min E2MOM:
• 1 Clean & Jerk
Increase the weight to finish as heavy as possible.
Core


3 rounds:
• 10 Hollow Rocks
• 10 Good Mornings 45/35
• 10 AbMat Sit-ups
Conditioning
40-30-20-10 reps/cals for time:
•  Row (calories)
• Front Rack Lunges 45/35
• Thrusters 45/35 

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