warmup:
dynamic
200m run
3 half tgu's
1 bottom to top tgu
3 front squats
3 push press
3 snatch
1 top to bottom tgu
all left
all right
x2
WOD 1:
nft
5 rounds
5 dual cleans
100 ft prowler run
w 16-24
m 24-32
add weight each round on the prowlers
WOD 2:
3 rounds, for time
5 keg lap to shoulder to 5 keg step-ups, left then right side
30 kneeling rope undulations
20 sledgehammers, 10/10
1: 24, 24, 24/28, 24/28, 32
ReplyDelete2: 9.34