Thursday – 211223

Thursday – 211223

SWOD

Every 5 minutes for 2 sets, complete:
Banded Couch Stretch x 30 sec/leg
PVC Passthroughs x 10 reps
Goblet Squat Hold x 30 sec – light to medium
Single-arm Banded Overhead Squat x 5 reps/arm

then, every 90 seconds for 6 sets, complete:
Single-arm DB Squat Snatch x 1 rep/side
– increase load as possible –

WOD

Every minute on the minute for 12 minutes, complete:
Minute 1 – Max Calorie Row
Minute 2 – 3 Devil’s Press (50s/35s)
Note: Score is total calories

……….

BURN

Complete as many rounds and reps as possible in 25 minutes of:
20 Alternating DB Snatch
20 Single DB Suitcase Lunge (switch hands after 10)
200m Run
– rest 1 min –

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WOD