5/11/21 – 210511

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 3 sets  

6-10 Strict dips + 100ft farmers carry *dumbbells or kettlebells – heavy as possible.

Then immediately into….

Every 3 minutes x 3 sets 

20 seconds dip support + 100ft front rack carry with the same weights

 

WOD ( Workout of the Day ) 

6 intervals of 40 seconds of work / 20 seconds of rest

*3 rounds of each

Shuttle runs + American kettlebell swings -53/35lbs

Rest 2 minutes 

6 intervals of 40 seconds of work / 20 seconds of rest

*3 rounds of each

Air squats + Russian kettlebell swings – 53/35lbs

*No score on todays workout, however the goal is to sprint each interval.

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