Wednesday 05282023

Warmup

Core Tabata

Hollow rocks

Roll over to v sit ups

Strength

Emom 10

1. 10 barbell Weighted glute bridges (pony song request )

2. 10 Elevated bench db rows

WOD

RX

AMRAP 12:

10 DB snatches (35/50 lb)

10 burpee box jump-overs (20/24 in)

INTERMEDIATE

AMRAP 12:

10 DB snatches (25/35 lb)

8 burpee box jump-overs (20/24 in)

Beginner

AMRAP 12:

10 DB snatches (15/25 lb)

6 burpee box step-overs (12 in)

SKILL WORK

Post-workout:1 set:

400-m single-arm DB overhead carry

– Use workout DB.

– Switch hands as needed.