11-10-2017 BC

YiQi – Bootcamp

Warm-up

3 Rounds of:

20 Jumping Jacks

12 KB Swings

6 Ring Rows

4 World’s Greatest Stretch

Skills & Strength

EMOM – 3 Minutes

5 Heavy Dumbbell Strict Press

Then immediately

EMOM – 5 Minutes

8 DB Push Press (with the same DB’s)

Metcon (Time)

5 Rounds – For Time:

12 Alt DB Snatch

14 Walking Lunge
– DB weight should be approx. 20% of body weight

Metcon

Posted in: WOD