A very happy birthday to Carrie Pon. We love you!!
WARM UP:
50 Jump Rope Singles
10 Bumper Jacks 2″/4″
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Through
10 Good Mornings
10 OHS
10 Snatch Ext w/ Lat Activation
Then:
Mobility
WIN
SKILL:
3 Rounds
10 Ring Swings
10 Ring Dip Swings
10 Wall Facing Hollow Taps
LIFT:
Snatch 1st Pull + Full Snatch
2 + 2 @ 65%
3 x 2 + 2 @ 70%
2 + 2 @ 75%
WOD:
“AMANDA’S TWIN”
For Time:
10 Ring Muscle Ups
10 Squat Snatch (135/95) (115/75)
20 HSPU
8 Squat Snatch
20 HSPU
6 Squat Snatch
10 Ring Muscle Ups
*Sub. Box Piked HSPU and 20 C2B Pull Ups accordingly.
FIT
SKILL:
3 Rounds
10 Banded Lat Pull Down
15 Banded Lateral Raises
20 Banded Tricep Extension
LIFT:
Strict Press
5 x 4 w/ a 3 Sec. Negative
*Build
WOD:
5 Rounds
200 M. Run
50 Double Unders (100 Singles)
