Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 3 reps) before working against a 12:00 clock to build to a heavy triple.
Overhead Squat 3-3-3-3-3 (:02 Pause)
Post loads to comments.
“Spell Bound”
Complete 5 rounds for time of
10 x Burpees
40 x Double unders
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ROMWOD
“Conquer From Within”
NO OHS..but….
“Spell Bound”: 9:15 (full burpees from ground ! /SUx80)
Hi, from Florida!
190#.
5:43 Rx.
OHS: 125×3
Spellbound: 9:35 RX
OHS: 85×3
Spellbound: 13:49 Rx
Overhead Squat: 155# x3
“Spellbound”: 8:58 Rx’d