WOD
Primer
2 Rounds
10 e/leg Down Dog w/ Leg Lift to Tuck https://youtu.be/PyNP6ZkNvFg
5 e/direction Plank Side Walk https://youtu.be/hffjRd86Zno
10 e/leg Banded Lateral Leg Raise https://youtu.be/Fzmy_PKv6T4?t=9
Conditioning
AMRAP in 3 Min:
18 Burpee Box Jumps (24/20)
18 Front Squats (75/55)
Max Calorie Row in time remaining
rest 3 minutes
AMRAP in 3 Min:
15 Burpee Box Jumps (24/20)
15 Front Squats (95/65)
Max Calorie Row in time remaining
rest 3 minutes
AMRAP in 3 Min:
12 Burpee Box Jumps (24/20)
12 Front Squats (115/80)
Max Calorie Row in time remaining
rest 3 minutes
AMRAP in 3 Min:
9 Burpee Box Jumps (24/20)
9 Front Squats (135/95)
Max Calorie Row in the remaining time
Extra
Strength
No Foot Snatch: 3 sets of 3 building
Snatch: 50/3, 60/3, 70/3, 80/3, 85/3x2sets
*2 Touch & Go + 1 w/ reset