WARM UP
Coach Stretch
Shoulders/Lats, Hamstring
5 AMRAP
10 Box Step ups
8 R. KB Swings
6 Ring Rows
20s Bike/Row
Skill / Strength
4x8
Bent Over Barbell Row
Moderate/Light
Superset:
1 Turkish Get-Up Per Side
Modified: 4 Turkish Sit-Ups per side
Focus on perfect positions
WOD
Muscle Endurance
E3MOM - 6 RDS
Every 3 Minutes for 18 Minutes
Round 1
6 SA KB Clean (R)
6 SA KB Rack Reverse Lunge (R)
6 SA KB Push Press (R)
12/9 Cal Bike or 14/11 Cal Row or 200m run
Round 2
6 SA KB Clean (L)
6 SA KB Rack Reverse Lunge (L)
6 SA KB Push Press (L)
12/9 Cal Bike or 14/11 Cal Row or 200m run
Rx: 53/35#
Do NOT alternate legs on the Reverse Lunge
Post WOD Accessory:
50 KB Dead Bugs