FRIDAY 12-13-19

WARM UP

2Rounds

30 Second Side Plank (Each Side)

200 Meter Row

10 Ring Rows

50 Meter Single Dumbbell Farmers Carry (Each Side)

Primer

3 Rounds:

10 Glute Bridges

:15 Seconds Single Legged Glute Bridge Hold

:30 Seconds Front Rack Hold

:45 Seconds Plank Hold

Strength

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 63%

Sets 4-6: 67%

Sets 7-9: 71%

WOD FOR TIME

30-20-10:

Row Calories

Dumbbell Box Step-Ups (50/35) (24″/20″)

Directly Into…

10-20-30:

Alternating Dumbbell Snatches (50/35)

Wallballs (20/14)

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