06.04.2019 WOD

A. Mobility & Warm-up

B. Weightlifting
Back Rack Lunge
20min. Superset section:
10 Reps out of the rack (L+R=2)
immediately into;
10 Hip Thrusts
Rest 90sec. After Each Set

*Advanced can use a 55lb plate for an elevated front foot
*Keep doing sets until the clock runs out. Climbing in weight is fine.

C. WOD
(AMRAP – Rounds and Reps)
15min AMRAP:
50 Cal Row
400m Run
30 Push-press (95/65)
Then, max rounds in remaining time…
12 American KB Swings (53/35)
8 Toes-To-Bar
You only do the 50,400,30 section 1 time and then it’s an AMRAP of JUST the KB Swings and TTB.

Score is just rounds and reps of KB Swings and TTB.