WARM UP – MOBILITY

1) 3 sets:

20 secs Jumping jacks

– 10 secs rest –

20 secs box step-ups

– 10 secs rest –

2) 5 mins full body dynamic stretches

3) Tech / warmup WOD movements

WOD A

THREE TIMES A LADY PT. 1 OF 3

7 min AMRAP:

4 DB Man-makers

40 Double-unders (40-50 secs)

— rest 4 mins —

– 1 Man-maker = push-up on DB’s, row L arm, push-up on DB’s, row R arm, power clean, push press

THREE TIMES A LADY PT. 2 OF 3

7 min AMRAP:

6 D-ball box step-overs

8 Toes to bar

— rest 4 mins —

– Use a slamball or heavy d-ball for step-overs

THREE TIMES A LADY PT. 3 OF 3

7 min AMRAP:

14 DB hang snatches

7 Burpees over DB

– Snatches don’t have to alternate each arm, just split 7/7

—-

– You may start on any of the 3 workouts today and move in order from there. No “Rx” today, pick weights / progressions that challenge you but allow you to keep moving.

604 at home:

– Sub double DB man makers for single DB / KB if needed. Double-unders for jumping jacks or box jumps.

Hold whatever weight you have for box step-overs / step-ups. V-ups for TTB

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