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Monday April 30th WOD


Core: Tabata: 8rds 20 sec on/10 off (4min total time)

4 rds Elbow Planks

4 rds superman

Strength:

Snatch pull: 4x1 @ 70%

Full Squat snatch or Power Snatch 4 x 3 @ 70%

Conditioning:

20min Total time

5 Rounds Each Round is 3 Min 30 Air Squats 20 Deadlifts (Rx 135/95) (115/75) 10 Push Jerk (135/95)(115/75 Max Double Unders / Lateral Hops over barbell in remaining time

-1 min REst-

Dumbells RX Men: 50-60# DB RX Women: 30-35# DB

RX + option: SUB MAX CAL BIKE OR ROW FOR DOUBLE UNDERS!


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