DATE – Friday

 

Warm-up

 

3 mins per exercise:

Shoulder extension

Anterior Compartment smash w/ball

 

Without resting:

20 sec hold at top of push-up

15 sec hold at halfway point of push-up

10 Push-ups

*Rest 60 secs and repeat for a total of 3 rounds.

 

WOD A)

 

Bench Press: 15 mins to build to a heavy single

 

WOD B)

 

10,9,8…1 OF:

KB Snatch 24/16kg (modify to Clean & Press)

Ball Slams 40/30lb

*5 Snatches each arm on first round. Divide reps evenly as possible from then on.

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