Wednesday
Warmup/Mobility)
10-12 mins full-body Dynamic
Review WOD tech
WOD A) 3 x 8 min AMRAP’s with 4 mins rest between (32 mins):
1) Ascending Ladder 3-6-9-12…
Thrusters 105/70lb
KB Swings 32/24kg
Knees to Elbow
2) AMRAP:
12 Shoulder to Overhead 105/70lb
10 V-Ups (come as low as possible while maintaining hollow body)
8 Burpees over the Bar
3) AMRAP:
10 KB Snatch 24/16kg (must be 5L/5R)
15 Abmat Situps
30/20/10 Double Unders Adv/Int/Beg
WOD B) Crossover Symmetry Iron Scap
