TUE 3/21/23 WOD
Warm Up – 1 Min Row – PVC – Trunk Twist – 5 Good Mornings – 5 Back Presses – 5 Pass Throughs – 10 Around the World – 5 SOTTS Presses – Shoulder Stretch - 3 Kips – 3 Strict Pull ups – 30 sec Down / Up / Child – 10 Squats – 1 Min Bike – 3 Kips – 3 Pull ups – 10 HOD Pushups – 10 Side Lunges – 30 sec Row (faster pace) – 5 Pull ups – 4 Alt DB Snatch – 7 Squats – 30 sec Bike (faster pace) -
WOD
500m Row L2-400m L1-300m
-Then-
5 Pull ups L2-Banded L1- Ring Rows
6 HOD Pushups
7 Squats
10 Rounds
-Then-
1200m Bike L2-900m L1-600m
-Then-
4 Pull ups L2-Banded L1- Ring Rows
5 HOD Pushups
6 Squats
10 Rounds
-Then-
30 Alt DB Snatch L3-50/35# L2-40/25# L1-30/15#
For Time
