Saturday, March 5th, 2022

Coach led Warm Up

3:00 Machine (:30 easy/:20 mod/:10 hard)

Then,

2 Sets W/ DB

-6/6 Strict Press

-12 Goblet Squat

-6/6 DB Snatch

-12 Hollow Rocks

Barbell Push Press Warm up

Strength

Push Press

In 8 Minutes build to a heavy triple

Then From 8-12

2×3 @ 90% of heavy triple

WOD

3 Rounds (Rx+ 4 rounds)

500/450m Row/Ski

-40 Double Unders

-30 Air Squats

-20 Push-ups

-10 Pull-ups (Rx+ Strict)

(*20 Minute Cap)

Recovery

2 Rounds

:30 Happy Baby

:30/:30 Hamstring Stretch

:30/:30 banded handcuff