F3| MOBILITY.MECHANICS

Every 3 minutes for 4 cycles:
The Bella Complex
1 Clean
1 Shoulder-to-Overhead
1 Front Squat
1 Shoulder-to-Overhead or

1 Thruster

“Nancy”

5 Rounds for time of:

400m run

15 Overhead Squats, 95/65

3 Rounds:

20 Double-under

60 Single Turn

3 Floor Pulls

10 GHD Situps

08.03.2022 | REST DAY REMEMBER.RESTORE.RESET

For time:

20-15-10

Wallball Shots, 20/14

Dumbbell Push Press, 35/20s

Back Squats, 60-70% 1RM

21-15-9 reps for time:

Deadlift, 225/155

Chest-to-bar Pull-up

4 Rounds

21 Wallballs (20/14)

18 Pull Ups     

 15 KB Swings (53/35)

12 HSPU

200 meter Bike

20 mountain climbers

20 Pushups

WOD

3 rounds for time

400 Meter Run

10 Burpees

10 Back Squats

10 Knee to Elbows