MALENA
Warm-up:
Jog the Box 5 min. or Run 800m
2 Rounds of BBWU4 Snatch
Dynamic Stretch
Strength: Snatch (Squat or Power)
Working for a heavy single.
4 (3)3 (2)3 (1)3
WOD: PEDAL PUSHER
Tabata the following movements;
Wallball 20/14
Transistion 30 sec.
KB Swing 45/35
Transistion 30 sec.
Calorie Bike
Athletes start on the movement you want then stay in order.
Score is total reps and calories accumulated during the 12 min. of work.
Icing:
Handstand Walking and Handstand Push-up work.