Explosive Strength
400m Run (Time)
Max Effort 400m Run
** 4 Attempts, partner up and have your partner time you with their phone
WOD
“Water Ice”
7 Rounds
30 Dubs (x3)
100m Sprint
12 Alternating DB Snatches (55,35)
**You must alternate arms every DB snatch
30 Dubs (x3)
100m Sprint
12 Alternating DB Snatches (55,35)
**You must alternate arms every DB snatch
$ Out
3 Rounds
Hollow Rock Hold
:20 Static Hollow Rock Hold
:20 Rest
:20 Hollow Rock
:20 Rest
Hollow Rock Hold
:20 Static Hollow Rock Hold
:20 Rest
:20 Hollow Rock
:20 Rest