Tuesday 3/10

WARM UP:

a) 3x

30 jumping jacks

20 hugs

30 arm circles

20 leg swings

b) 10 boot straps w. 10s in the top and bottom

c) front rack stretch

 

METCON: Open WOD 14.4-ish

LEVEL 2

AMRAP 14

60 Calorie Row

50 Abmat Sit Ups

40 KB/DB Lunges (per leg)

30 Power Cleans

20 Ring Muscle Ups

*Sub 30 elevated Ring Rows for muscle up*

 

LEVEL 1

CASH IN: 30 Calorie row

2 Rounds

25 Abmats

20 Lunges (total)

15 Deadlifts

10 Modified Pull Ups

 

GOAL FOR TODAY IS CONSTANT MOVEMENT. BE SMART IN YOUR CHOICE OF WEIGHT FOR THE CLEANS AND LUNGES*

 

POST WOD STRETCHES:

a) hip series #1

b) front split (2 min per side)

c) partner prisoner stretch

 

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