Warmup:
Junkyard dog warmup!
Front rack stretches & Wrist stretches
Calves & ankles
3 rounds:
6 reverse lunges / leg
12 glute bridges
24 med ball touches on either side of situp position
WOD:
Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster x 3 reps
3 ring rows
thruster x 6 reps
6 ring rows
thruster x 9 reps
9 ring rows
SWEAT 45 – May 10, 2024
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20