Warm up
400m run
3 rounds
3 inch worms - sit in paleo chair
6 Sampson stretch
15 second hollow holds
Strength: Deadlift
5•5•4•4•3•3•2•2•1
WOD
12 min amrap
6 devil press (15/25 lb dumbbells)
5 Wall walks
10 lunges (15/35 lb dumbbells)
Warm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front wrack, overhead WOD 12 EMOM 3 wall Walks 5 burpees
Warm up 2 rounds row 400 m 25 dbl unders 4 inch worms 30 second quad stretch Strength: 5x3 over head squat WOD 3 rounds 200m run 10 power Snatch 20 push ups
Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10 shoulder taps Strength: prep for WOD WOD For 20 min on the 4:00, 8:00,