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“Rosemary” Friday- 10/19

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Warm-up

3 Rounds

:40 on/:20 off
-Jump Rope

-Overhead Barbell Hold

Accessory

3×10 Pronated Ring Rows

  • Complete these slowly . Make them more challenging by putting feet up on the box

Strength

Strict Press

5-5-5-5

WOD

100 Double Unders

25 Thrusters (95,65)

50 Kettlebell Swings (53/35)

25 Thrusters

100 Double Unders

 

Level 2 (75,55)

Level 1 (55,35)

 

Extra Work

For time:

21 back squats

42 GHD sit-ups

15 back squats

30 GHD sit-ups

9 back squats

18 GHD sit-ups

 

Men: 225 lb.

Women: 155 lb.