Thursday, May 12, 2016

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051216 WOD

A. Three rounds NFT

150 meter row

10 hollow rocks

10 glute hip bridges

0:20 L-sit from bar or tuck from bar

B. 15:00 AMRAP

Row or run 300 meters (weather permitting)

50′ walking lunge with plate overhead (45/25)

10 toes-to-bar

10 single arm dumbell snatches (50/30, 5/side)

C. Mobility

Quad smash with lacrosse ball (1:30/side)

Lat smash with foam roller (1:30/side)