WARMUP
Tabata
Scissors
Heels to heaven
Strength Emomx14
1 squat clean (build )
3-5 ring muscle ups (10 pull-ups )
Wod
AMRAP 20:
8 Dumbbell Snatches 50 / 35 lb
8 Toes to Bar/ knee raises
250 Meter Row
modifications
DUMBBELL SNATCHES
- Reduce Reps
- Reduce Load
- Kettlebell Swings
- Light Barbell Power Snatches
TOES TO BAR
- Reduce Reps
- 12 AbMat Sit-Ups
250 METER ROW
- Reduce Distance
- 200m Ski
- 200m Run
- 150m Air Run
- 500m Bike (~1:00 effort)
- 15 Burpees