Tuesday 4.14

TUESDAY

STRENGTH: Push Press
EMOM 12m: 3 Reps

VirtualWOD
Core Work: 9m AMRAP
20 Bicycle Situps
15 Straight Leg Lifts
5 Side Plank Hip Raise (each side)
5 Plank Push-ups

WOD w/equipment: 6 Rounds, 90s each round, 30s rest
7 Deadlift with KB
7 Sumo DL High Pull
7 Russian Swings
7 Full Swings
then AMRAP with remaining time
a: Goblet Squats
b: Burpees

After last round immediately run 600m (2:00)

WOD w/o equipment: 6 Rounds, 90s each round, 30s rest
7 Supermans
7 Push-ups
7 Situps
7 Jumping Lunges
then AMRAP with remaining time
a: Jumping Squats
b: Burpees

After last round immediately run 600m (2:00)

Extra Work
1. EMOM 10m: 3 Thrusters (from rack if able)

2. 15 rounds, 10s on 10s off, hollow rocks