Thursday - 3/16/2017

Warm Up:

400m Run

2:00 Dragon, Right

2:00 Lizard, Right

2:00 Dragon, Left

2:00 Lizard, Left

20m Spider Crawl

Spend a few minutes working on/warming up DUs

 

Metcon: 20 min EMOM

Min 1: 15 Air Squats

Min 2: 30 DUs (2:1)

Min 3: 10 Push-ups

Min 4: 12/9 Cal Row

Min 5: REST

*set clock to 0:45/0:15 interval, athletes should not exceed 45s of work. Stop work at 45s mark per minute even if not yet complete

 

ROMWOD: "Open Prep Day 20 - Deadlifts"