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!

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