Friday 31 July 2020 – 0630 Virtual Class

Hi guys! Click here for the link to the 0630 virtual class.

Below are your WOD options:

Warm-Up:
2 rounds, not for time:
1 min of rowing, biking, or jogging
4 hip & back extensions
1x Burgener warm-up with empty barbell, 45/35 lbs
4 hip & back extensions
10 sit-ups or v-ups
5-7 ring rows or pull-ups

RX:
3 rounds for time of:
15 Knees-to-elbows
20 Dumbbell Power Snatches, 50/35 lbs

Or use a barbell, 75/55 lbs.

Super Fitness Robot time:  6:30 or less.
More Likely time:  10:00 or less.
(Consider scaling if this seems unrealistic.)

Scaled:
3 rounds for time of:
15 V-ups (or AbMat Sit-ups)
20 Dumbbell Power Snatches, 35/25 lbs

At Home:
3 rounds for time of:
25 Hollow Rocks
25 Push-ups Broad Jump, 15 m

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.

Hamstring Stretch:  Hold 1-2 mins per side.
Lacrosse Ball Trap Stretch:  1-2 mins per side.

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