Wednesday, March 20th 2019

Warm Up
500m Row
then…
1 Minute Wide Squat Hold with light band
10 Inch Worm to Push Up
10 Cat/Cow
15 Second Twisted Cross L&R sides
20 Alt Torso Twists

Strength
Front Squat – 12 Minutes to find Heavy 3 Reps
*No time to dilly-dally

WOD
18 Min Amrap
25’ HS Walk
10 DB Single Arm Squat (DB sits on shoulder - You do not have to alternate) (50/35)
15 Sit-ups
10 DB Single Arm Hang Power Clean & Jerk (50/35 - 5 on each side)