Monday
Warmup/Mobility)
10 mins Dynamic Stretch
-8 mins to warmup movements/prep-
WOD)
A) 5 min Ascending Ladder AMRAP; 3,6,9,12,15,18… Add 3 reps each round:
Power Clean to Overhead 95/65
Box Jump Overs 24/20” (feet touch at the top – can be lateral jumps)
*Score = completed round + reps
—REST 5 MINS—
B) 5 min AMRAP:
6 Double KB Thrusters 2 x 20/12kg
8 Double KB Swing (same weight as thruster)
10 V Ups or Tuck Ups (Standard = as low as you can go maintaining hollow body, not all the way to the ground. modify to flutter kicks if needed, 20 reps/”kicks”)
—REST 3 MINS—
C) For time:
500m Run
25 Burpee Ball Slams 30/20lb (Standard = Hands on ball, chest touch. Modify to hands on ball, kick feet back no chest touch, or hands beside ball no chest touch).
