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.