Monday May 23

SUPERSET (4 sets each)

A) 4 Sumo Deadlift (Work to a heavy set)

B) Choose 1 of the following: (OPTIONS: A) HS Hold Practice – B) HS Walk Practice – C) HS Hold on Wall – D) 3 Wall Walk — E) Plank Shoulder Taps x 20)

Rest as needed between sets

METCON

Alternating EMOM 15: W/ A PARTNER (PARTNER 1 STARTS ON STATION 1, PARTNER 2 ON STATION 2)

Min 1) 1 Round of: (10 Alternating Hang DB Snatch + 8 Burpee Over DB) (Scale: Reduce Reps on Burpees) (GOAL: FINISH BY :50) (RX: 50/35) (Adv: 70/50)

Min 2) Total Cal Row

Min 3) Rest:

*Score is total CALS:

OPTIONAL WORK:

Clean Pulls 3×5 (build)

3×15 GHD Hip Extension

 

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD