Nikki
WOD
“Double Header”
Buy-In:
35/25 Calorie Bike or Row
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Cash-Out:
35/25 Calorie Bike or Row
* Post time to the whiteboard.
Accessory Work:
1. Barbell Cycling – Snatch
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
Barbell load at 55% of 1RM Snatch
2. Body Armor
5 Sets: 6 Dumbbell Thrusters
3 Sets: 9 Dumbbell Bent Over Rows (each arm)
1 Set: 50 Weighted Sit-Ups
Rest 1:00 between all sets.
