3/23/20

Metcon
Home Wod #7
With Equipment:
Ascending Ladder for 15 Minutes:
2 Strict Pull-ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees
——————–
Without Equipment:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd-Object Facing Burpees

* Continue adding 2 reps to each movement

*Sub pull-ups with 2x Rows.
* Athlete’s choice on when to alternate hands on the single arm cleans.
Extra
Every 2 Minutes for 10 Min
:20 Hollow Body Hold
directly into
15 V-Ups

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