Friday

Pre Warm-Up

3 Rounds 

10 OHS W/ Bar

10 band pull apart

10 HRPU 

+

2 Rounds 

200m Run 

20 lunges 

 

Warm-Up

Dynamic 

Skills 

 

 

WOD

7min AMRAP 

5 Ring MU 

4 Squat Snatch @ 155/105

 

3min Rest 

 

7min AMRAP 

35 DU 

11 Thrusters @ 75/55

7 Burpee Over The Bar 

 

3min Rest 

 

7min AMRAP 

30ft HSW 

20 KBS @ 70/54

20 C2B 

 

Cool Down

1.) 3min ski erg 

2.) Roll lats and t-spine 

3.) Work on problem areas 

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