200306 - “Open Sprint”

March 6, 2020


Warm up:
Cardio
Dynamic Warm up
Dry Run
 

Skill/Strength:
POST WOD EMOMx12
Odds: 5 Strict Press
Evens: Run/Bike/Row depending on weather
 

WOD: 1 round for time
Rx:
60 Wallballs (20/14)
40 Dumbbell Snatch (50/35)
120 Double-unders
12 Ring Muscle-ups
Scaled:
60 Air Squats
40 Dumbbell Snatch (20/15)
120 Jump Ropes
12 Jumping Pull-ups
Sport:
75 Wallballs (20/14)
50 Dumbbell Snatch (50/35)
150 Double-unders
15 Ring Muscle-ups
 

Mobility:
Lat Pole
Pec Pole
Calf Pole

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