Tuesday, March 30
WOD
Warm-up:
10 Leg Swings
5 Deep Squat Complex
5 Tempo Front squat @32×1
15 Penguin Jump
8 Cossack squat
7 Medball clean
20 Single unders
10 Double unders
4 Inchworm
:30 Wrist stretch
WOD:
A) Tempo Front Squat @32×1
5-4-3-2-1
3 Seconds down, 2 second pause at bottom, up as fast as possible, 1 second rest at top
*12 minutes including warm up.
B) 8 minute AMRAP of:
14 Wallball (20/14#)
42 Double Under (84 SU)
Home WOD:
A) Every :90 for 6 minutes
6 DB Tempo Front squat @32×1
12 V-up w/ 2 second pause in hollow hold between reps
B) 8 minute AMRAP of:
14 Single arm DB thruster (7 each side)
42 Double Under (84 SU)
Mobility:
1:00 Frog
1:00 Pigeon
