WOD #3 Week of 06APR2020

PREP

5 Minute Flow – Focus on wrists, neck, back, hips, and rotation

3 Rounds:

• 30s Prying Squat
• 15 Door Frame Rows

STRENGTH

RFQ20

• 10/10 Single-leg Box Squat
• 15 Bodyweight Floor Pullovers
• 15/15 Rear Lunges
• 5-10 Back Widows

CONDITIONING

Lactate Intervals 4x3x30/30

• Thrusters (Weighted or not)
• Jump Rope OR Toe Taps
• Shoulder Taps

CHASSIS INTEGRITY4 Rounds:

• 10 Reverse Crunches
• 30 Russian Twists