WOD – Sun, Mar 19
Warm Up
031923 WOD (Time)
3-6-9-12-12-9-6-3
DB squat cleans 35/50 25/40 15/25
DB hang muscle cleans
DB push jerks
Cals Echo bike
Goal time try to finish under 30 mins
Fast time finish under 20 mins
Format:
3/3/3/3,6|6/6|6, 9/9/919, 12/12/12/12…
Can sub with KB’s sandbag or barbell.
Can sub airbike for:Cals row/ski/bike erg
Cool Down
Coaches Choice
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Coaches Choice