Monday March 28th WOD

Warm up:  1,000m row + coach-led BW drills and mobility

 

 

Strength:  20 minutes to establish a 1RM Snatch

 

20 minutes to establish a 1RM Clean and Jerk

 

Post:  2k row and foam roll

 

Beginners will perform the warm up followed by 10 minutes technique work on the power snatch, 10 minutes technique work on the power clean and push jerk as well as complete 1 of the following:

-2k row for time

-1 mile run for time

 

Core challenge:  3 rounds

-30 hollow hold

-30 second tight arch (superman) hold

-15 Ab mat sit ups