Warm-up 5 MINS OF SLIPS :15 OF EACH POSITION OF SCALES 1 MIN AT L-SIT 1 MIN AT INVERSION 1 MIN PLANKS 1 MIN STRETCHING USE 10 MINS TO PREPARE AND BUILD TO TODAY'S WIDOWMAKER 10 AIR SQUATS 3 SETS OF 3 (BUILD IN WEIGHT)
SWOD: Back Squat
WIDOWMAKER WEEK 4
REMEMBER TO INCREASE BETWEEN 5 AND 10 LBS IN TOTAL.
RESPECT YOUR BODY AND THE PERCENTAGES. WE STILL HAVE A WAYS TO GO! ENJOY THE JOURNEY
WOD: WHAT GOES UP MUST COME DOWN (Time) 20 DU 10 POWER SNATCHES 40 DU 8 POWER SNATCHES 60 DU 6 POWER SNATCHES 80 DU 4 POWER SNATCHES 100 DU 2 POWER SNATCHES GPP - SU + 45/35 FITNESS - DU or SU + 45/35 55/40 65/45 75/50 85/55 RX - DU + 95/65 115/85 135/95 155/115 175/135
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