4min Tabata Mash Up .. 20 sec work 10 sec rest of the following:
Ring Rows
Box jumps 24/20
rest 2 min
War Ropes
DB Snatches 55/35
rest 2 min
Sledge Hammer Slams
Ball Slams
rest 2 min
Swings 55/35
DU’s
10 min AMRAP
50 bar facing burpees
30 back squats 95/65
10 t2b
rest 2 min
800m run
rest 2min
400m run
rest 1 min
200m
20 min EMOM
3 Deadlifts (odd min)
3 Push Press (even min)
75% of 1 rm for each lift
Great job working on mobility the last few weeks! Stretching after the WOD is just as important.
