4/13/17 – "The Pioneer"

Group Warm up 

Group Mobility 


Skill 

3 rounds not for time – Quality. 

30 second superman hold 

30 second horizontal bar hold – focus on retracting the shoulder blades. 

30 second l sit / hollow hold. 


WOD ( Workout of the Day ) 

"The Pioneer" 

Teams of 2, for time: 

50 Box jump overs (24/20") 

100 Dumbbell snatch (55/35lb) 

50 Box jump overs (24/20"

150 Burpees 

*All workouts can be scaled on an individual basis. 

Share