25:00

  • March 9, 2019
  • By :
Josh

Daylight Savings time this Sunday – Spring AHEAD!

Warm-up
In 5 minutes
Row 30/25 Calories
10 Burpees
20 Squat Jumps
30 Hollow Rocks
In the remaining time:
Plank Hold

WOD
In 25 Minutes:
100/80 calorie Row
then
10 Rounds
4 Burpee Pull-ups
6 Thrusters (75,55)
8 Power Snatches (75,55)
In the remaining time:
Row for Calories

Level 2- (65,45)
Level 1- (55,35)
ADV- Burpee Bar muscle-ups 4/3

EXTRA WORK
E2MOM for 14 Mins
2 Power Cleans
2 Front Squats
2 Jerks

2 Comments

  • Sean Flannery

    03/09/2019 @ 8:20 pm

    WOD: 9+10 Adv.
    Did my best to back on the rower but 8 PS short.
    Burpee bar mups took a while each time.
    Extra: up to 205#

  • Trevor

    03/09/2019 @ 7:11 pm

    Front Sq
    Work up to heavy triple for the day
    185/195/205/210/215
    Then add 10lbs…
    5×1@225

    “Try to remember how to run”
    7x200m air runner sprints
    1min rest in between
    Splits: 43s-48s

    Yoke <3
    6x50ft walks
    365/385/395/405/415/425

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