“Kind words can be short and easy to speak, but their echoes are truly endless” – Mother Teresa
Primer: 2 rounds
60s Bike | 6 spider mans
45s bike | 6 wall squats
30s bike | 6 Warrior Squat
Strength:
5 x 6 DB Thrusters
3 x 10 DB Box Step Overs
1 x 50 weighted Sit Ups
WOD Primer
3 BBJO (lower) | 3 DB Thrusters | 30s bike :10s slow, 10s moderate, 10s fast
3 BBJO at workout heigh | 3 DB Thrusters | 9/6 Cal Bike
WOD: “Leg Work” On the 4 Minutes x 5 Rounds
5 Burpee Box Jump Overs @ 30/24
7 DB Thrusters @ 50/35
10/7 Cal Bike
Performance: BBJO @ 24/20 | @35/20
Fitness BBJO @ 24/20 | @25/15
Fit Light BB Step Overs. @ 24/20 | @ 20/10 |
Bonus:
Power Snatch 1@70, 1@75, 3×1@80%
Power Clean and Push Jerk 1@70, 1@75, 3×1@80%
30 Min Recovery Row – Min 0-5 2k+25s | Min 6-10 2k+20s | Min 10-15 2K + 15s