Wednesday 01272021

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