Catalyst Warm-up (#3)
“WOD”
Front Squat
2, 2, 2, 2, 2 (increasing in weight)
Then
3 Rounds
3 Wall Walks
12 Alt KB Snatch (53/35#)
15 Shoulder Press (75/53#)
18 Lateral Bar Hops (L+R=1)
Or
“BODY”
4 Rounds
30 Skater Plyos
15 DB Front Squats (35/25#)
30 Mtn. Climbers
15 DB Shoulder Press
30 V-ups
Then
Max effort 500m Row (not included in time)
(post workout time and row time)
