201030 - “Hip-pop-otamus”
Warm up:
Cardio
Dynamic Hips/Posterior
Dry Run
WOD: For Time
Rx:
60/50 Cal Bike Buy-in
Then 5 Rounds of…
60 DUs
15 DB Snatch (50/35)
15 Box Jumps (24”/20”)
60/50 Cal Bike Buy-out
Scaled:
50/40 Cal Row Buy-in
Then 5 Rounds of…
60 Jump Rope
15 DB Snatch (15/10)
15 Box Jumps (6”)
50/40 Cal Row Buy-out
Sport:
80/70 Cal Bike Buy-in
Then 5 Rounds of…
80 DUs
20 DB Snatch (50/35)
20 Box Jumps (24”/20”)
80/70 Cal Bike Buy-out
Mobility:
Ham Twist
Calf Pole