WOD-
Every minute on the minute for 24 minutes
Minute 1 : Muscle ups, bar or ring or pull ups
Minute 2 : Handstand push ups or walking
Minute 3 : Toes to bar or knees to elbow
Minute 4 : Double or Triple unders
Today is your choice. It can be a skill day to work on movements with
the coaches or you can go hard and make it an intensity day.
All the above options will have progressions and drills
Post to BTWB
SPRINT-
5 rounds
:90 Prowler Push
:90 Walking Lunges
:90 Ass Bike Sprint
:90 rest
WEIGHTLIFTING-
3 Muscle snatch + 3 Pause overhead squat (:03) + 3 Tall snatch+
3 Zotts press x 2 sets
Snatch Balance
3,2,1,1
Move up in weight each set
Snatch
1×3, 2×2, 2×1
Front squat 4×3
3 Sets of:
12 Hip extensions
Side plank hold :45 per side
Hollow hold x :30
