Warmup
A) 2 Rounds:
50 Jump Ropes 25 Mountain Climbers
Then, 3 Rounds:
12 Air Squats 9 Push-Ups 12 Sit-Ups
Tabata
1-Weighted glute bridges
2-Single leg vups
5 min stretch and roll out !
Strength
10 min
Work to a heavy 3 rep max hang clean. Squat or power.
-Or -
Emom 8 min
6 hang squat cleans with lighter weight or dbells.
WOD
FOR TIME:
48 Box Jump Overs (24, 20in) 24 Double DB FRONT RACK Box Step-Overs (50/35’s ) 8/6 Rope Climbs /40 kb swings 53/35 24 Burpee Box Jump Overs (24, 20in) 48 Db Deadlifts (50/35)
2 dbells if you have them !!
MODIFICATIONS
BJ OVER -jump Squats
BOX STEP OVERS-walking lunges ( weighted if you can )
ROPE CLIMBS /kb or db swings
BURPEE BJ OVER -line facing burpees (db facing burpee )
DB DEADLIFTS - good mornings ( band )
I will be going live at noon to go over the Wod and if you have any questions !! 😊
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