Warm-Up
1. Group warm-up,
2. Band distraction at shoulder
3. 3 Rounds:
5 Toes to bar, 5 Swimmers
WOD
500m Row,
3 Rounds:
15 Push-ups,
15 Situps
500m Row
50 Double unders – Must do double unders!
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
A Kilo website. All rights reserved.
