Monday March 20, 2017

(Practice/ Metabolic Conditioning) (OR Redo 17.4)
Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)...
250m Row
15 Wall Squats
20 sec. Spiderman stretch / leg
15 Tubing Back Flies
15 second HS Hold
10 PVC pass throughs
10 PVC overhead squats

WOD

For Time:
100 Double Unders
10 Back Squats (155/105)
10 V-ups
10 Dumbbell Box Step Ups (total) (20”) (50/35) (one DB)
20 Overhead Squats (135/95)
10 V-ups
10 Dumbbell Step Ups (50/35) (one DB)
30 Front Squats (115/85)
10 V-ups
10 Dumbbell Step Ups (50/35) (one DB)
40 Thrusters (95/65)
10 V-ups
10 Dumbbell Step Ups (50/35) (one DB)