WOD 190303

1. MOBILITY

  • Banded 2-hand pec pulldown stretch

  • Floor pec stretch

2. WARM UP

  • 400m run

Then 2 rds:

  • 12 WB cleans

  • 4 dive bombers

3. WL

Bench Press

3min warmup + 9mins E3MOM:

  • Set 1: 5 x 65%

  • Set 2: 5 x 75%

  • Set 3: 5+ x 85%

4. GYMNASTICS

4 rounds of Tabata Intervals (20s work /10s rest):

  • L-Hang

  • Chin-Up Top Position Hold

5. WOD

AMRAP 12 in teams of 2:

  • Unbroken, synchronized KB Typhoon Complexes (2x12/8)

* 1 Typhoon Complex = 3 KB cleans + 2 KB thrusters + 1 KB OHS

** Every 5 reps, both partners do 5 sync burpees