BOOTY
2 Rounds
50 Curtsy Lunges
50 Dumbell Lunges
50 GHD’s
WOD
5 Rounds of
5 HSPU’s
7 Power Snatches (55/75) 25 Dubs
Then,
4 Rounds of
4 Deficit HSPU’s
6 Power Snatches (65/95)
25 High Knees
Then,
3 Rounds of
3 Strict HSPU’s
5 Power Snatches (75/115)
25 Mountain Climbers
WOD 5 Rounds of: 12 Tire Flips 12 Hand Stand Push ups 12 Power Cleans (75/115)
ABS - 3 rounds of: 1 min Plank 1 min Hole Sits WODf; :30/:30’s 6 Rounds each of Alt. Dumbbell snatches 35/50 10m Sprints Jumping Lunges Wall Balls 32 min Time Cap
Skill Tabata Hollow Rocks Dead Lifts 4x6@70% WOD 24 min AMRAP Run 1 lap (1:00 cardio) 12 Thrusters (65/9562 15 KB Swings (35/53) 18 Deadlifts (95/135) 21 Monkey Jumps