Monday 23.2.20 WOD

EMOM 8

– 10 DB Snatch 50/35

– 150Ft Shuttle Run (25ft section)

rest 5 mins

EMOM 8

– 12 KB Swings 70/53

– 6 BBJO 24/20

rest 5 mins

EMOM 8

– 50ft SA SB Walking Lunge 50/35

– 36 Double Unders

MFit

Warmup:

2 min bike into two rounds:

Cossack x5e

Walking lunge to reach x5 e side

Banded GM x10

Banded lat pushdown x10

4 rounds:

A1. BB RDL x6-8 reps

rest 0:30

A2. FFE DB split squat x6-8e

rest 1 min

Conditioning: 6 min AMRAP

10/8 cal bike

12 KB swings

rest 2 mins

6 min AMRAP

25 ft 2 DB FR walking lunge

10 burpees over DBs

Mobility:

10-12 Jefferson curls

1 min e Pigeon pose