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Archive | WOD

20171119

Warm up:

Dynamic stretch

:30 sec jump rope warm up

3 sets- 5 Push Ups, 10 Squats

8 Hang KB Snatches/arm @ light weight

5 Burpees

6 Hang KB Snatches/arm @ moderate weight

5 Box Jump Overs

4 Hang KB Snatches/arm @ workout weight

5 Burpee Box Jump Overs

1 min DU practice

WOD: 8 min AMRAP

4-8-12-16-20, etc..

Hang KB Snatches (70/53)*

Burpee Box Jump Overs (24/20)

-30 DU after each set

*Split reps between arms, with one arm completing all reps, then the other arm.