Thursday, March 26 2020

Pause Front Squats E3MOM

5 sets X 5 reps

16min AMRAP:

16 KBS 24/16 RX+ 32/24 MRX 20/12

8 Goblet Lunges (alt legs)
16 WBS 20/14 10/9′ MRX 20/10 9′
8 Pull-Ups RX+ Chest to Bar Pull-Ups
16 WallBall Sit-ups 20/14 MRX 20/10

Core Development:

30 Hip Extensions w/1sec pause at top

20 WallBall or KettleBell Russian Twists

20 Ball Slams
30 Barbell or Banded Good Morning

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Click here for Home WOD brief, movement demonstrations and warm-up!

Home WOD:

5 Rounds For Time:

16 Swings (Russian or American depending on weight)

8 Alternating Goblet Lunges

16 Thrusters

8 Single Arm Rows on each arm OR 8 Single Arm Curls on each arm OR 8 Chair Pulls

16 Weighted Sit-ups

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