WOD 03.28.18
Warmup/Mobility 2 Rounds FOR QUALITY 10 sec hollow holds 10 Tuck Ups 10 v ups 10 Straddle Ups *3 sets...
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Warmup/Mobility 2 Rounds FOR QUALITY 10 sec hollow holds 10 Tuck Ups 10 v ups 10 Straddle Ups *3 sets...
Strength 20 min to establish 1RM back squat Metcon 2 rounds Tabata (4 Intervals per movement): DB Bench 50/35# Banded...
Strength For Time: 50 strict pull-ups (8 min AMRAP if athlete can’t finish – feet elevated ring rows as scale)...
Strength Push Press – 5-5-5-5 Metcon Buy-in: 500m Row – then – 4 Rds: 2 Rope Climbs 10 Shoulder to...
HERO WOD ‘CARSE’ 21-18-15-12-9-6-3 RFT: Squat Clean (95/65 lb) Double-Unders Deadlift (185/135 lb) Box Jump (24/20 in) *Start each round...
Warmup Movement Prep/Activation 3 min Row (:30 easy,…
Warmup Movement Prep/Activation 2 sets: 10 Banded Pull…