STRENGTH/SKILL
3 Sets:
A1. Prone Row build to tough set of x8; 30x1
all groups - DB/BB
A2. Core: Dragonfly x5 reps; slow eccentric
all groups - for quality
WOD
"Alphabet Soup 4.0"
15 min AMRAP rest 30 sec after each round;
a. Row 200m
b. 50' 2DB Bear Crawl
c. 2DB Farmers Walk 100'
d. 5x 2DB Floor Row [no push up]
e. 10x Box Jump Over 24/20"
rest 30 sec active;
all groups
stagger starting stations
use same set of DB/KB for entire Workout
Aerobic breathing pace.
rotate through to next station;
abcdef, bcdefa, etc, etc
Score it total rounds complete -
Use same set of DB's for Crawl/Farmers/Row
