Friday45 4pm 3.5.21 4pm
Warm Up:
300 m easy row
20 full body rocks, increasing speed
10 get up jumps
5 burpees
WOD:
800 m row into:
5 rounds
20 odd object over the shoulder throws
20 odd object squats
Out with: 800 m row
WOD Notes: Working on keeping ourselves mobile picking things up off the floor with the over the shoulder throws. It is worth it! Odd objects in the gym for this movement are sandbags, slam balls, and medicine balls. Subs to consider: ground to overhead with plate, DB or light barbell snatches, DB or Barbell squats. Low cardio option = in/out with 5 mins of ring rows.
AB Out AMRAP 4
5 Plank walk ups
10 Lying knees to chest
10 Crunch ups
10 Cross-touch sit-ups
Cool down: 200 m walk. Drink 4 oz water. Have a good Friday night!
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