WARM UP
10 Band squats
10 Reverse shrugs
MOBILITY
Pistol of doom
Hipster glides
Peanut crunches
Athletes choice
SKILL/STRENGTH
7 Rounds
5 Strict press
5 Pull ups
Rest as needed between sets
WOD
5 Rounds for time of – 10min Cut off
15m Overhead lunge 20/10kg
15 Burpees onto the plate
COMPETITORS
Using a running clock
- 5 rounds For Time 10min cut off
50 Double Unders
400M Run - 10 Min active recovery row (slow)
- AMRAP In 10 Min Of:
5 Bar Muscle Ups
7 Clean and Jerk 115/75
9 box jumps 30/24 - 10 Min active recovery row (slow)
- 10 rounds 10min cut off
10 Hang power cleans 42.5/29kg
10 Push jerks 42.5/29kg - Todays WOD