01-06-2022

FITNESS

CORE STRENGTH
Emom 12′
1. side plank rotations (R)
2. renegade rows 2” pause at the top
3. strict t2b or leg raises
4. side plank rotations (L)

skill: snatch

wod
4 rounds
21 cal row/bike/runner
15 box jump over
9 power snatch 50/35

Cap: 18′

BURNOUT

EVERY 3 FOR 30
-250m run,16 push ups,16 weighted lunges
-100 du/200 su,16 v-ups,16 dumbell push press
-400/300m row,16 squat,16 weighted sit ups