WOD
Mobility
LXB Smash: Pecs, Traps, Hips
1 Minute Dead Hang on rig
2 Minutes Rower/Bike
Dynamic Warm-up
Strength
3 Sets
15 Banded Pull-ups
30sec Weighted Planks
Conditioning
AMRAP in 5 Minutes (3 Rounds):
30/24 Calorie Row
16 Alt Burpee DB Snatch (50/35) | (70|50)*
Max Effort Double Unders
Rest exactly 2 Minutes, then repeat.
ME Double Unders for remainder of 5 Minutes. Only count Double Under reps per Round for scoring.(24/20 Calorie on Bike, if no Rowers available)
*https://youtu.be/XlG8kN3pfFc?t=1