Warm-up:
Run or Row
Crossover Symmetry
12 Back extensions on GHD
20 Banded Good Mornings
12 Matrix turns
15 Squats
10 Pullups
Bear Crawl Down
Inch Worms back
Strength:
Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch + Snatch
Build over the course of the 10 sets to something heavy for today. Goal is same or heavier loads than you used on April 4, 2016.
WoD:
Three sets for max calories/reps of:
60 seconds of Double Unders
Rest 60 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds
Mobility:
LAX to Plantar
Mash Lats on roller
Roll Posterior
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SATURDAY 20210417
April 16, 2021
FRIDAY 20210416
April 15, 2021
Athlete of the Month for May: Kate Sanders
April 15, 2021