Wednesday, April 22nd

Warm-up 3x
20 Mountain Climbers
5 Single Arm DB Push Press
5 Single Leg Glute-Hip Bridges
5 Bird Dogs
Strength
5×5 Strict Press
*between sets 15 OH Tricep Extension (DB)
WOD
15 Min EMOM:
Min 1: 5-8 Strict Pull Ups / 15 Bent over Rows (barbell or DB)
Min 2: 14 Alternating Db Snatches / 14 KB snatches (don’t alternate split reps per side)
Min 3: 40 DU’s / 80 Singles
SUBS:
No equipment: Bent over row grab anything that is rowable like detergent or backpack.
Alternating DB Snatches: 20 Shoulder Taps
Du’s: Stick jumps/ Penguin jumps