Wednesday

 

Warmup/Mobility)

10-12 mins full-body Dynamic

 

Review WOD tech

 

WOD A) 3 x 8 min AMRAP’s with 4 mins rest between (32 mins):

 

1) Ascending Ladder 3-6-9-12…

Thrusters 105/70lb

KB Swings 32/24kg

Knees to Elbow

 

2) AMRAP:

12 Shoulder to Overhead 105/70lb

10 V-Ups (come as low as possible while maintaining hollow body)

8 Burpees over the Bar

 

3) AMRAP:

10 KB Snatch 24/16kg (must be 5L/5R)

15 Abmat Situps

30/20/10 Double Unders Adv/Int/Beg

 

WOD B) Crossover Symmetry Iron Scap