Saturday 1-4-2020

SATURDAY

warm up

50-40-30-20-10

Single Unders

Push-up Plank Hold Seconds (On Hands)

3 Sets

200 Meter Run

20 Alternating Bodyweight Box Step-ups (10 Each Leg)

20 Single Dumbbell Strict Press (10 Each Arm)

*Performed with Low Box & Light Dumbbell

WOD

2 Rounds:

400 Meter Run

30 Single Dumbbell Box Step-ups

400 Meter Run

30 Single Dumbbell Hang Clean & Jerks

400 Meter Run

30 Single Dumbbell Power Snatches

Dumbbell: 50/35

Box: 24/20

POST

Skill Conditioning

5 Rounds:

20 GHD Sit-ups

35 Double Unders

50′ Handstand Walk

• Working through 5 rounds of this higher skilled triplet workout

• Choose reps schemes or variations that allow you to complete each movement in just around 1 minute

• We’ll cap this piece at 20 minutes

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