WOD

26.04.19

WARM UP

General & Specific

ACCESSORY

Every 3x 5 sets

Lateral Plank Rotations -8-10 reps /side

Hollow Rocks/Hold – 20-30

KB Jefferson Curl – 8-10 reps

WOD

5 Rounds of:

12 Box Jump @30”/24”

7 Power Snatch @135/85lbs

5 Ring Muscle Ups or 9 M / 5 W Strict Chin Ups

WARM UP

General & Specific

ACCESSORY

Every 3x 5 sets

Lateral Plank Rotations -8-10 reps /side

Hollow Rocks/Hold – 20-30

KB Jefferson Curl – 8-10 reps

WOD

5 Rounds of:

12 Box Jump @24”/20”

7 Power Snatch @115/75lbs

3 Ring Muscle Ups or 7 M / 3 W Strict Chin Ups

WARM UP

General & Specific

ACCESSORY

Every 3x 5 sets

Lateral Plank Rotations -8-10 reps /side

Hollow Rocks/Hold – 20-30

KB Jefferson Curl – 8-10 reps

WOD

5 Rounds of:

10 Box Jump Step Down 

10 DB Power Snatch 

10 Ring Rows

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