WOD 190330

1. MOBILITY

  • Couch Stretch

  • Mobi-Quick

2. WARM UP

2 rds:

  • 12cal Row

  • 12 KB Waiter squats

  • 12 AbMat Sit-Ups

3. WL

DB Goblet Box Squats 

4min warmup + 10mins E2MOM: 

  • Set 1: 8~10x @20% BS 1RM

  • Set 2: 8~10x @25% BS 1RM

  • Sets 3~5: 8~10x @30% BS 1RM

4. MIDLINE

EMOM 8:

  • 40s front plank

  • 40s side plank

  • 40s side plank (other side)

  • 40s hollow hold

5. WOD

3RFT (12min cap):

  • 16 DB snatches (22.5/15)

  • 16 DB thrusters (2x22.5/15)