Alyssa H
WARM UP
Row 500
1 round of Cindy
Barbell warm up
10 each
Deadlift
Front Squat
Push Press
Dynamic Stretch
STRENGTH
Front Squat
10 empty bar
8 on slant board
(6)2, (4)2 (3)2 2 second pause on the last rep of each set
WOD
ELLEN
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
ICING
10 RING DIPS
REVERSE NORDIC