WARM UP:
400 M. Row or Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Push Press
Then:
Mobility
WIN:
SKILL / LIFT:
EMOM 9
MIN. 1: 3 T2B
MIN. 2: 4 DB Hang Clean & Jerk (50/35)
*2 Per Side.
MIN. 3: 12/10 Cal. Row
WOD:
“18.1”
AMRAP 20
8 T2B
10 DB Hang Clean & Jerk (50/35)
14/12 Cal. Row
FIT:
SKILL / LIFT:
EMOM 10
ODD: 5 Back Squats (Building)
EVEN: 45 Sec. Wall Sit
WOD:
21-18-15-12
Wall Ball (20/14) (16/10)
Sit Up
*400 M. Run after each round.
Recent Posts