3/18/2021 – WOD

Strength
a) Deadlift – 5×6 (no touch n go – 75-77%)
b) DB Shoulder Press – 5×8 (heavy)
—Superset a/b every 3 minutes

Conditioning
14 Min AMRAP
4 Bar Facing Burpees
4 DB Hang Snatches 60/40#
4 Wall Balls 30/20# to 10/9.5ft
8 Bar Facing Burpees
8 DB Hang Snatches 60/40#
8 Wall Balls 30/20# to 10/9.5ft
*Continue pattern (12/16/20/24/28…etc) until 14 min is up

WOD Notes: Goal is to finish round of 24, however try to move at a moderate pace and don’t kill yourself today. Focus on your breathing & good movement! For DB snatches, you don’t have to alternate arms. Finishing round of 24 = 84 reps of each movement.

Assistance
a) GHR (GHD) – 4×15 or start from the top and lower yourself down slow (4×8)
b) Side Plank – 3×60 Sec (each side – weighted on hip)

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