400m Run/Row or 1k Bike
E4MOM x 3
*score is slowest time of the 3
MainSite WOD
3 Rounds For Time: (15min cap)
30 Dumbbell/Kettlebell Snatches (alt arm)
30 Toes to Bar
DBs = 50/35lbs MRX 35/20lbs
KBs = 24/16kgs MRX 16/12kgs
Core & Flexibility Development
2min on Banded Shoulder Stretches
1min Couch Stretch
1min Head to Floor Straddle Stretch
2min High Plank Hold
2min on PVC Shoulder Stretches
2x30sec Back Bridge/Arch
2min Wall Iron Chair Sit/Hold
1min Butterfly Stretch
1min American Splits
2min Hollow Hold
