Triple Extension!!!! Go Malena
Warm-up:
1/2 Tabata Air Squat, Push-up, Sit-ups
Dynamic Stretch
Strength:
Back Squat / DB Snatch
(5+4)5
Today we squat off the rack.
Keep our distance.
Use the DB Snatch to warm-up for the WOD
WOD: SOAR
For Total Reps:
4 min. AMRAP
7 T2B or T2R or Roll-ups
7 DB Snatch 50/35
7 HSPU or Z Press
2 Min. Rest
3 Min AMRAP
5 T2B or T2R or Roll-ups
5 DB Snatch
5 HSPU or Z Press
1 Min. Rest
2 Min AMRAP
3 T2B or T2R or Roll-ups
3 DB Snatch
3 HSPU or Z Press
Icing:
Accumulate 2 min. of Deadhang.
AT HOME WOD:
For Time:
5 Rounds
14 Roll-ups
14 Air Squats
14 Push-ups