Accessory
“TheBox362 Mini-Pump –Upper Body”
3 Rounds
10 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Barbell Z-Press @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
WOD
“Team of 2” “IGYG”
14 AMRAP:
6 Power Snatches (50/35 kg) (S1; 40/25 kg – S2; 6R+6L DB Snatches)
15 Air Squats
Score: Rounds + Reps
Acc:
3 Sets
12 Tempo Kettlebell Cyclist Squats (Youtube)
12 Tempo DB Romanian Deadlifts
*all reps with 2s negative
*rpe 5-6
*rest 1′ btw sets