WOD 5/9

Performance (Level 2)

A1. SA DB or KB Push Press x4-6/side x3 Rest :30
A2. KB/DB Windmills x6x3 Rest :30
B1. Ring Push-ups x6x3 Rest :30
B2. SLDL to Reverse Lunge  x4-6/leg x3 Rest :30
B3. DB Box Jump (reset each jump) @ 35 lb, 20 lbs x4x3 Rest :30
C1. Fire Hydrants x15/leg x2 Rest :30
C2. Bent Knee Dead Bugs x15/leg x2 Rest :30

Foundations (Level 1)
MQ x12x3: Include MB DL

Skill:
Headstand to Handstand Holds, Wall Walk, Kick up

Strength:
A1. RDL x10x3
A2. Ring Rows x10x3
*Focus on Mechanics and techniques not weight

Workout:
Row 600m
20 MB Sit ups
10 Burpees
Row 400m
20 MB Sit ups
10 Burpees
Row 200m
20 MB Sit ups
10  Burpees
*15 Time Cap

“Side-effects of what happened today aren’t the indicators of progress” -Unknown

“I can do this all day, son! ALL DAY!” -Kayleen