tim
Main – WOD
Warm-up
Metcon (No Measure)
Row/Run/AD ~ 3 min
KB Snatch Technique / Warm Up. Build in sets of 5 on each arm. Don’t switch between reps. Complete 3-4 rounds.
Hip Opener then –
Barbell (on back) Lunges 101
– Lunge
– Walking Lunge
– Reverse Lunge
Weightlifting
Reverse Lunge (3 X 10 @ 21X1 Total reps, not each. Build.)
Barbell on Back Reverse Lunge
Metcon
Metcon (Time)
21-18-15-12-9-6-3
Wall Balls [20/14]
Med Ball Cleans [20/14]
Metcon (No Measure)
5-10 Min Recovery Row/AD