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Monday, October 21, 2024
Warm up
2 laps fastbwalk/jog
Med Ball warm up on wall:
1 min Basketball passes
1 minSoccer Throw ins
1 min Rugby tosses - each side
Then,
5 Rds of :
3 Sprawl Burpees
4 Sit ups
5 Monkey Jumps
Then,
PVC
PVC Progression
OH Squats (5x5@80% 1 RM)
WOD
6 min AMRAPS
3 Hang Power SnatchES (55/75)
5 Burpee Broad Jumps
7 OH Squats
Rest 1 min ADD LBS
3 Power Snatches (65/95)
5 GI Janes
7 Back Squats
Rest 1 min ADD LBS
3 Power Snatches (75/115)
5 Burpees
7 jumping Lunges w/ plate (25/35)
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