TGIF 19.4 FRIYAY 3-14-19

WARM UP

Row 50 sec easy 10 sec Hard

2-3x

1 Inchworm Push-up (5,4,3,2,1)

10 SHPT

10 OHS

10 SOTS PRESS

10 Spider-Man Lunges

5 Bar Taps 

CONDITIONING PREP 3RNFT

5 SNATCH

5 BURPEE OVER BAR  

Increase weight each round until you get to workout weight.

 

 

 

 

WORKOUT OF THE DAY


Open Workout 19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

M 95 lb.
W 65 lb.

Time cap: 12 minutes

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