Monday - 4/16/2016

Warm Up:

Mini Band Squat Warm Up - 1 round ea.
15 Mini Band Squats @3-0-x-1 Tempo
92 Single-unders
4 Front Squats @1-3-x-1 Tempo (75/55)
10 DB Snatch, alt.
4 Front Squats @1-3-x-1 Tempo (95/65)
23 DU
4 Front Squats @1-3-x-1 Tempo (115/75)
23 DU
10 Deadlift (205/145)

 

"Coach Mike's Birthday WOD - 2018"

For TOTAL Time
Buy In: 26 Cal Assault Bike
Then, 4 Rounds:
-15 Front Squat (115/75)
-19 DB Snatch, alt. (50/35)
-92 DU
Cash Out: 26 Deadlift (205/145)

Scaled: 65/45, 35/20, 1:1 Singles, 115/75