07 Mar WOD- Tuesday, March 8

Drill:

4 min AMRAP with empty bar
Muscle SN
Pressing SN Bal
SN Bal
High Hang SN
Hang SN

WOD:

Alternating EMOM-7rds
30 sec max Strict Pull-up
2 Hang (Squat) Snatch- pick load

*Sub with 3 Neg Pull-ups, or banded strict, no more than 1 band

Strength:

Back Squat
5×8 every 3 min

Finish:

90 sec Couch stretch

6pm Lite N Tite
Strength:

Bulgarian Split Squats w/ DB/kbs
4×8 each leg

WOD:

5 min AMRAP
10 DB box step ups
10 Cal Row

2 min rest

5 min AMRAP
5 HSPU/ Push Ups
25 Double unders/ lat bar hops

2 min rest

5 min AMRAP
10 Wall Balls
30 Grasshoppers

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