ANNOUNCEMENTS:
– Our April On-Ramp Class begins next Tuesday April 3rd at 6pm! Spread the WORD!
Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Pause Back Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload for Back Squat
Back Squat 3-3-3-3-3 (22X1 Tempo)
Notes: Tempo Description can be found HERE
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“5 or Bust”
Complete 5 rounds for time of
9 x Ring Dips
15 x Medicine Ball Cleans (20/14)
21 x Double unders
Notes: Today’s workout will have a 12:00 time cap.
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ROMWOD
“Open Series – 18.5”
“Pause Back Squat (22×1) 3s: 175# x 3
“5 or Bust” : 12:15 Rx!
Marked improvement in DUs – Old dog….new tricks….possible
Happy Easter to one and all.
Pause Back Squats: 145×3
5 or Bust: 3+24 Rx
240#.
6:13 Rx.