2/21/17 – "Recipe"

Group Warm up

Group Mobility 


Strength 

Alternating EMOM for 12 minutes – 6 rounds of each. 

1. 12 burpees 

2. 3 power clean + push jerk – Start at 50% and build throughout the piece. 

*Keep form solid and focus as fatigue sets in. 


WOD ( Workout of the Day ) 

"Recipe"

4 minute AMRAP 

7 Dumbbell thrusters (50/35lb) 

7 Dumbbell push ups 

REST 2:00 

4 minute AMRAP 

6 Dumbbell lunges – Front rack (50/35lb) 

6 Box jump (24/20") 

* Score is total rounds & reps from the two workouts. 

EXTRA – Crossover symmetry activation series. 

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