WOD

03.05.19

WARM UP

General & Specific

GYMNASTICS

EMOM 15

min 1- Ring Rows tempo 2020 – 6-10 reps

min 2- Parallette Push Ups – 6-10 reps

min 3- Pistols – 2-4 each leg for quality

WOD

For time:

30 DB Thruster @45/25lbs

500m Row or 30 M / 20 W Calories Assault Bike

WARM UP

General & Specific

GYMNASTICS

EMOM 15

min 1- Ring Rows tempo 2020 – 6-10 reps

min 2- Parallette Push Ups – 6-10 reps

min 3- Pistols – 2-4 each leg for quality

WOD

For time:

30 DB Thruster @30/20lbs

500m Row or 30 M / 20 W Calories Assault Bike

WARM UP

General & Specific

GYMNASTICS

EMOM 15

min 1- Ring Rows – 6-10 reps

min 2- Push Ups – 6-10 reps

min 3- Squat Bottom Position Hold – 30″

WOD

For time:

30 DB Thruster 

400m Row or 20 M / 10 W Calories Assault Bike

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