DATE – Saturday November 29th  

 

Warm-up: Group dynamic warm-up + stretch

 

Tech: Review WOD movements, scaling options, and warm-up barbell movements.

 

WOD A) Complete AMRAP in 20 minutes of:
50 Wall Ball Shots (20/14 lbs)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes to Bar
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
20 Cleans (145/100 lbs)
20 Jerks (145/100 lbs)
10 Snatches (145/100 lbs)
10 Muscle-Ups (Sub 15 ring dips)

 

This is the East Coast Championships Week 3 qualifying WOD.

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