2 sets as warm-up:
3 DB Devil’s presses
5 squats w/DBs @ shoulders
7 ring rows or Australian pull-ups
Every 3:00 for 12:00 (4 sets):
3-4 front squats, 20X1
+
2 sets for times – all-out effort today:
400m row
10 burpees
10 Russian kettlebell swings
10 burpees
10 Russian kettlebell swings
10 burpeees
*rest roughly the same amount of time it takes to complete the work, or pair up someone and rest while they go until you each have completed 2 rounds
+
5:00-10:00 coach-led mobility
Post results to comments.
Did open wod first (19.3)- finished the 90 reps at about 7 mins and sadly didn’t get any strict handstand push ups.
Then did the class wod- 3:55/4:00
Legs just felt a bit tired.
I bet! Nice job girl!
A. Worked up to 145
3:28/3:35