Warm Up
Bergner
10 squats
5 C2B
25 Double unders
Hip Opener
Strength
10 squats
5 C2B
25 Double unders
Hip Opener
Strength
With a 15 min running clock, complete 6 sets
4 Power Snatch (60 to 70%)
AMAP dips
AMAP sit ups (OH plate)
AMAP = as many as possible
WOD
10 mins:
Buy in: Row 500m, then:
AMRAP of:
40 DU's
30 Wallballs (20/14)
20 KBS (55/35)
4 Power Snatch (60 to 70%)
AMAP dips
AMAP sit ups (OH plate)
AMAP = as many as possible
WOD
10 mins:
Buy in: Row 500m, then:
AMRAP of:
40 DU's
30 Wallballs (20/14)
20 KBS (55/35)
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