April 19, 2016

 In W.O.D.

Warm up:

Dynamic Warm up

Ladder Drill

8 Jumping sqts

8 dips

8 Pwr snatch PVC-Bar

x2

 

1min Row for Cal

2 min rest

x6

WOD:

15 min AMRAP

5 C2B Pull Ups

10 Box Jumps 24”/20”

5 Pwr Snatch 95/65

Cool Down:

10 GHD sit ups + 30 sec plank

x3 NFT

 

Recent Posts