WOD: Thursday 3/4/21

Metcon:

- Warm-up: 5m easy to mod

- 3x 30s hard 100rpm, 30s easy 80rpm

- 2m Recovery 50rpm

- 5m mod/hard at 70rpm

- 2:30m easy at 85rpm

- 5m at mod/hard 70rpm

- 2:30m easy at 85rpm

- 5m at mod/hard 70rpm

- Cooldown: 5m recovery 50rpm


Extra Strength:

12m AMRAP

- 16/12 Cal Row

- 4/8/12... Strict HSPU

Rest as needed

Superset

- 12/10/8/6/4 x DL

- 12/10/8/6/4 x Strict Press

2-3m Rest

4 Sets:

- 12 x Weighted Strict Pull-up

- 24 x Weighted Hip Ext

2-3m Rest

4 Sets:

- 12 x Arnold Press

- 12 x Glute Ham Raise

2-3m Rest

4 Sets:

- 12 x DN Front Raise + Lateral Raise

- 12 x Bent-over row

Rest as needed

15m AMRAP

- 15/12 Cal Bike Erg

- 15 Push-ups

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