WOD-6/21/19

June 21, 2019


Warm-up


• 400 m Run
• 10 Front-to-back Leg Swings /leg


• 10 Side-to-side Leg Swings /leg


• 10 Prone Scorpions (face down)


• 10 Supine Scorpions (face up)
2 rounds


• 30 sec Pigeon Pose (L/R)


• 30 sec Y stretch
Strength


5-4-3-2-1 reps:


• Hang Power Snatches
Start at 60% of 1 RM increasing weight.


Core


6 rounds:


• plank side to side


• Plank jacks




Conditioning


30 Lunges
30 Pull Ups
30 Med Ball cleans 20/14
30 K2E
30 Burpees
30 Hollow rocks
30 Wall Ball Shots 20/14
 

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