GROUP WARMUP
3 sets -
:30 ski
:30 bike
:30 row
:10 frog stretch
MACHINE SPRINT TEST (ACID BATH)
For time:
500 meter Ski-erg
500 meter Row
1000 meter Bike-erg
*8 minute time cap
*heats of 7 every 8 minutes
ADVANCED PRESSING AND PULLING
3 sets -
6 each arm Bottoms up kettlebell Z press www.youtube.com/watch?v=yczHQm6wgr8
6 each arm Paralette plank dumbbell row www.youtube.com/watch?v=RhhoRQMmnUA
2 sets -
6 each arm, standing dumbbell press with another arm in suitcase hold
6 neutral grip ring pull-ups
CharityWOD & Party
Make sure to mark your calendars for April 20. We will hold our 2019 CharityWOD partner throwdown and annual party. Details to come, but it's not too early to find a partner!
