WOD WOD, 2020-01-17

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Friday

Warm-up
Warm-up
3-4 ROUNDS w/ Single KB…

10 KB Romanian DL
5/5 Single Arm KB Bent Over Rows
:15 L arm FR Hold
:15 L arm OH Hold
:15 R arm FR Hold
:15 R arm OH Hold
10 "Strict Burpees"

*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…

Skill
Warm-up
ON A 12:00 RUNNING CLOCK…
8:00 – Practice Kipping HSPU Breakdown
4:00 – Practice Tempo DL Drill w/ Empty Barbell

(No Measure)

Workout
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Finisher
Metcon
"TABATA"

8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Russian Twist
MOVT 2 – Slow Tuck-Ups

*Alternate movements for 8 Rounds total.

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