Warm up:
walk/jog 2 laps or 3 mins on bike/Row
stretch hips (hip circuit)
3 min AMRAP OF:
3 Push ups5
3 sit ups
3 Air Squats
WOD (Partners)
3 Rounds of
15 Tire Flips (together)
20 OH Med ball throws (6 ft)
25 wall Balls (5’s)
30 DB Snatches (35/50)
35 Push ups
40 High Knees
* 25 min Time Cap
Skill: 2x25 Crunches 3x10 Front Squats Testing Week!!! WOD Rower 3:00 -max cals 30 Dumbell Snatches for time (35/50) 3:00 max Back Squats (75/115) Max Pull ups in 3 mins 100 Mountain Climbers for ti
WOD 6 Rounds of - 3 mins to do 7 power. snatches (65/95) 9 HSPU's 11 Wall Balls Rest reminder - get done quickly and get more - try to explode thru!!!
18min AMRAP 6 OH squat (65/95) 5 push jerks (65/95) 4 Box Jumps 3 Burpee Box Jumps 2 Wall Walks