Flash In The Pan

Dec 1st, 2020

Category: Uncategorized

Flash In The Pan

Shira

Indoors Primarily

Warm-up
3 Rounds
90s Row
10 MB Front Squats
8 Pike Ups on Rower
6 Strict Press

Mobility
Shoulder Stretch on MB
Hip Stretch on MB

Strength
E2MOM8
Push-press
2 Reps

Rest 2 Minutes

EMOM5
Push-Jerk
1 Rep

WOD
90/75 Calorie Row
60 Wall Balls
30 Shoulder to Overhead 155|105

Level 3- 135|95
Level 2- 115|75
Level 1- 95|55

ADV = Rx

Row Sub = 1200m MB Run 20|14 or 75|60 Assault Bike

Extra Work 
Partner Conditioning
-1 Mile Run (Switch Every 200M)
-Accumulate 5:00 SB Hug Hold (Break up anyhow) 140/90
-2000M Ski (Switch every 250M)
-Accumulate 5:00 SB Hug Hold
-3 Mile Bike (Switch every .5)
-Accumulate 5:00 SB Hug Hold

PLEASE USE YOUR OWN EQUIPMENT/STATION

If no partner rest 1:1

ADV – 190/140 Hold