Warmup
Barbell Cycling
For Time:
15 Thrusters (50%)
10 Thrusters (57%)
5 Thrusters (65%)
WOD
"4th Down"
AMRAP 4:
24/18 Calorie Row
24 Single Dumbbell Alternating Power Snatches
24 Thrusters
Rest 4 Minutes
AMRAP 4:
18/14 Calorie Row
18 Single Dumbbell Alternating Power Snatches
18 Thrusters
Rest 4 Minutes
AMRAP 4:
12/9 Calorie Row
12 Single Dumbbell Alternating Power Snatches
12 Thrusters
Dumbbell - 50 / 35 lb
Barbell - 75 / 55 lb
Extra
Midline Positioning
Accumulate The Following Totals:
2:00 L-Sit (Choice Of Parallettes Or Rings)
3:00 Hip Extension Hold
4:00 Bottom Of Air Squat
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