WOD 2/5/19

Intermediate

Strength:

4 Rounds –

6 Sumo deadlifts

6 Floor presses

Muscular Endurance:

4 Rounds –

Pull-up hold x 12 sec

Chair pose x 20 sec

Hollow body x 25 sec

Hip bridge hold x 20 sec

Metabolic Conditioning:

Complete as many rounds as possible in 12 minutes of –

12 One arm snatches (6 / side)

9 Burpees

6 Pull-ups

Beginner

Strength:

4 Rounds –

8 Kettlebell sumo deadlifts

6 Push-up negatives

Muscular Endurance:

4 Rounds –

Inverted row hold x 12 sec

Chair pose x 20 sec

Hollow body x 25 sec

Hip bridge hold x 20 sec

Metabolic Conditioning:

Complete as many rounds as possible in 12 minutes of –

12 Muscle snatches (6 / side)

8 Squat thrusts

6 Push-ups from knees

6 Inverted rows