3/7 Victory Club Workout
Warm-Up -
https://www.youtube.com/watch?v=ZVWLPlUAtzI&feature=youtu.be
12 minute flow
20 seal jack
10 Hip down push up
5 Inchworm
10 Hollow Rock
20 Jack Knife
Strength -
https://www.youtube.com/watch?v=PJSs5xLTDyA&feature=youtu.be
EMOTM x 10
Power Snatch x 1
Hang Squat Snatch x 1
Over head Squat x 1
**Increase in load as you go!
WOD -
https://www.youtube.com/watch?v=E2-dP-BkBVw&feature=youtu.be
EMOTM x 16
- DB Strict Press
- DB Upright Row (Alternating)
- GHD Sit Up
- Rest
**Pick a load that is light and manageable for strict press and upright row.
https://www.youtube.com/watch?v=tdJlWMhSAAU&feature=youtu.be
In teams of 2:
Assault Bike 300 Cals for time.
EMOTM team must complete 5 BMU however you want!
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