Monday, March 11th, 2019

0:00-5:00

2 rounds

10 Superman to hollow tucks

20 mtn. climbers

10 plank push ups (forearm to straight arm)

20 single leg glute hip bridge (10 ea. Leg)



Coach led warm up

Foam roll



Strength

Every 2 min for 12 min complete

3 deadlifts (ascending weight ea round)



WOD

Complete as many rounds as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats

2 strict pull-ups, 4 push-ups, 6 squats

3 strict pull-ups, 6 push-ups, 9 squats

4/8/12

5/10/15

6/12/18

Etc.


Post rounds completed to comments