Warm-up/Mobility

 

3 x 25’ Wheelbarrow Walk w/partner, alternating

 

Shoulder Band Stretch

 

WOD A) 3 sets, alternating, rest 60 secs between sets:

 

1)    Seated KB Press x 8 reps @ 30X1 Tempo (Using 2 KB’s – Heavy as possible)

2)    KB Row x 8 reps each arm (Heavy as possible)

 

WOD B)

 

6 min AMRAP:

7 Wall Balls 30/20lb Slam Ball

14 KB Swings 24/16kg

 

Rest 2 mins

 

2 mins max Double Unders

2 mins rest

90 secs Double Unders

90 secs rest

60 secs max Double Unders

 

WOD C)

 

2 x 60 sec plank hold (Add weight if possible)