WM WOD – THANKS GOD IT’S FRIDAY 18.05.18
WARM UP
5′ Practice Double Unders; Then: 2 Rounds of:
Run 200m or row 250m
20 mt Bear Crawl
20 PVC Overhead Squats
20 PVC Shoulder Dislocated
20 Jumping Jacks
10 Push Press ( Empty Bar )
MOBILITY & SKILLS
Burgener Warm Up
CONDITIONING
RM THRDWN ’18
“Rock & Row”*
15 – 12 – 9
Alt. Dumbells Snatch #25/15
Cal Row
Cap Time 6′
*courtesy of Roma Throwdown
ACCESSORY WORK
EMOM 12 minutes
Odd: Deadlift + Hang Power Snatch + Squat Snatch
Even: Max Double Unders In 40 sec.
