Wed – 4/9/19

WarmUp

3 Rnds with a buddy

Station 1:
1 min Row

Increasing Pace Each Round

Station 2:
30 Seconds Wall Sit (Just Below Parallel)
30 Seconds Front Plank

Change stations when buddy is done with the bridge & plank station

Broomstick/Barbell

  • 5 Good Mornings
  • 5 Back Squats
  • 5 Elbow Rotations
  • 5 Strict Press & Reach
  • 5 Romanian Deadlifts
  • 5 Front Squats

Workout Prep

  • Push Up – Chest to the ground/Hips up
  • Airsquat – Active in the bottom
  • Power Clean – Brush the pockets

WOD – “Fish out of Water”

For Time: 
2k Row or 80/60 cal Bike
10 Rounds of "Heavy Chief" (70/48)

1 Round of "Heavy Chief":
3 Power Cleans
6 Push-ups
9 Air Squats

*Scaling options
Reduce barbell weight
Reduce to 1k Row
Knee Push ups




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