Wednesday, 6 December, 2017
WARM UP – MOBILITY
Agility ladder + dynamic stretch
WOD A
THE GENERAL PT. 1 OF 2
3 x 3 min AMRAP’s w / 90 secs rest
3 Bar Muscle Ups
6 Thrusters 95/65lb
9 Burpees
—
-Pick up where you left off each round “Chief” style
-Score = total rounds & reps completed
-Sub BMU’S for CTB’s Pullups, or Jumping
—REST 5 MINS—
THE GENERAL PT. 2 OF 2
3 x 3 min AMRAP’s w / 90 secs rest
3 Strict HSPU’s (1 mat deficit for guys)
6 SDHP 95/65lb
9 Box Jumps 24/20″
—
-Pick up where you left off each round “Chief” style
-Score = total rounds completed
ACCESSORY
1) Crossover Recovery
—
2) Stretch!
