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
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See AllWarm 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
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Warm up: Run 400m 3 rounds 5 strict pull ups 10 air squats 5 burpees Strength: strict, push press, push jerk •build to heavy set, then move to next movement WOD 15 min AMRAP 10 thrusters (30-95 lbs) R
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