Friday March 27, 2020

“Even if you’re on the right track, you’ll get run over if you just sit there.” – Will Rogers

Primer:
2 Rounds: Run 2 Minutes Easy | 1 Minute Moderate | 30s Hard

3 Rounds: 30s Each | Hollow Hold | Samson Stretch | Shoulder Taps | Glute Bridges

Strength:
3x 10 Supinated Grip Ring Rows
20 DB Suitcase Elevated Lunges
30s Glute Bridge Hold

WOD: No Equipment – AMRAP 9
2 Lunges
2Burpees
4 Lunges
4 Burpees
6 Lunges
6 Burpees

WOD: Equipment For Time:
AMRAP 15
5 Door Pull Ups
10 Overhead Squats @ 95/65
15 Deadlifts @ 95/65

No Barbell: Single Arm DB Overhead 50/35 | Double DB or KB Deadlifts


Bonus: Strength: Front Squats
3 @75%
1 @80%
3 @ 75%
1 @ 85%
3 @ 75%
1 @88%
12 @ 60%