Wednesday 09272023
Warmup
Core Tabata
Bar deadbugs
Bar glute bridges
Strength
4 rds for quality :
10 Deadlifts 155/225 / 125/ 185
10 pistol squats / off box / airsquats
;20 sec hs hold / 20 shoulder taps
WOD
Every 4 minutes for 4 rounds, complete:
40 double-unders
20/15 calorie bike
10 dumbbell snatches
50-Ib DB 70-ll DB
Level 2
Every 4 minutes for 4 rounds, complete:
40 double-unders
20/15 calorie bike
10 dumbbell snatches
35-Ib DB 50-Ib DB
Level 3
Every 4 minutes for 4 rounds, complete:
40 single-unders
15/10 calorie bike
10 dumbbell snatches
25/35lb DB
Scale movements or reps to complete every rd in 3 min or less.