Wednesday, March 15
WOD
Happy Birthday, Aja Weston!
Warm-up:
10 PVC passthrough
5 Up down dog
10 PVC t-spine opener on box
6 Spiderman lunge w/ arm reach
30 Jumping jax
4 Behind the neck push press
4 BTN strict press
4 Front rack strict press
2 Rounds of:
4 DB snatch
4 Box jump over
4 Burpee
A) Strict Press
4 minutes to build to a heavy set of 4
Then
Every :90 for 6 minutes 10 reps @ 65-70% of heavy 4 rep.
B) Against a 10 minute running clock:
30-20-10
DB snatch (50/35#)
Box jump over (28/24″)
then
Max burpees in remainder of time
Mobility
:45 Puppy dog
:45 Low dragon
