Dynamic Effort Lower
Mobility: 5min
3o lunge forwards each side. 3:00 – 3:40 http://www.mobilitywod.com/daily/tuesday-march-29th-2016/
Dynamic Warm Up: 5min
Strength: 15min
Back Box Squat – Single Red Band (6×5 @ 50% + Band)
**Below Parallel
NOTES:
WOD
“Time Cop”
3min AMRAP
10 Pistols (L+R=2)
10 DB Snatches (60,45,55,35)
10 Box Jumps (20,20)
–3min Rest–
3min AMRAP
8 Pistols
8 DB Snatches
8 Box Jumps
–3min Rest–
3min AMRAP
6 Pistols
6 DB Snatches
6 Box Jumps
**Score reps of each AMRAP
10 Pistols (L+R=2)
10 DB Snatches (60,45,55,35)
10 Box Jumps (20,20)
–3min Rest–
3min AMRAP
8 Pistols
8 DB Snatches
8 Box Jumps
–3min Rest–
3min AMRAP
6 Pistols
6 DB Snatches
6 Box Jumps
**Score reps of each AMRAP
NOTES:
Pistol scale to sitting onto box and up. This will limit equipment.
Pistol scale to sitting onto box and up. This will limit equipment.
Cool Down Stretch: 2-3min
$ Out
21-15-9
Assault Bike Cals
GHD Sit Ups
Assault Bike Cals
GHD Sit Ups