WOD: Friday, March 22nd, 2019

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Warm-up: Group Dynamic

  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps
  • Couch Stretch – 1 Minute per side

 

Strength: Front Squat (12-15 Minutes)

  • 5 sets x 5 Reps @55-65% of your 1-Rep max

 

Workout: For Time

4 Rounds

  • 24 Alternating DB/KB Snatch (50/35)(24k/16k)
  • 16 Burpees over the DB/KB
  • 8 Toes 2 Bar

-Then-

  • Buy Out: Calorie Row (50/35) OR Calorie Bike/Runner (40/35)

 

Cardio Option: For Time

4 Rounds

  • 32 Rage Balls (20/15)
  • 16 Burpees
  • 8 Toes 2 Bar

-Then-

  • Buy Out: Calorie Row (50/35) OR Calorie Bike/Runner (40/35)

 

Skill Work: Open 19.5 Prep

  • Practice any movement that you are worried about in Open workout 19.5

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions