WOD

Thursday, August 10th

08/10/2017

 

 

Warmup:

Team Dynamic/Stretch

-then-

Coaches Choice Tabata X 16

Skill:

1) Review movements and proper technique then...

2) Choose one of the following and supserset the movements for 3-4 rounds depending on time:

  • Beginner:
    • Hinge or Elevated Hinge Rows X 8
    • SA DB Rows X 8
    • Rope Climb Lower & Raise X 3
  • Intermediate
    • Supinated Grip Negatives (3-4 sec) X 5
    • SA DB Rows X 8
    • Rope Climbs X 3
  • Advanced
    • Weighted Strict Chin Ups X 8
    • SA DB Rows X 8
    • Legless Rope Climbs X 3

WOD:

For Time:

21 - 18 - 15 - 12 - 9

  • Calorie Row
  • KB Snatch (53/35)