1.) Every 2 minutes 25 Double Unders 1 Snatch, Start at 50% 1RM Snatch adding 10lb every round. 20 min cap.
2.) Bandit
50 cal Row
50 Back Squat 115/85lb
3.) 3 Rounds
15 Back Extensoon
15 Reverse Hyper
4.) 30 sec on 30 sec off for 10 minutes
Russian Twist
Flutter Kicks
Note: rotate movements every other round
2.) Bandit
50 cal Row
50 Back Squat 115/85lb
3.) 3 Rounds
15 Back Extensoon
15 Reverse Hyper
4.) 30 sec on 30 sec off for 10 minutes
Russian Twist
Flutter Kicks
Note: rotate movements every other round
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Pauly VanderKelen
Hotel WOD @ 9:30 p.m.
EMOM10 - 10 front rack dumbbell lunges with 55# dumbbellls / 3 rounds of 25 strict sit-ups with hands behind head, 16 single-arm alternating 65# dumbbell snatch, 12 alternating pistol squats - 7:40 / Pool & hot tub :)
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