Friday

Skill Development:

·    Wall-balls

·    Dumb-bell snatches

·    Burpee Box-jumps

·    Dead-ball ground-to-shoulder

·    Front racked KB lunge steps

WOD

3 @ 10 minute WODS

AMRAPS

WOD #1

·    20/14 calorie row/erg

·    20 wall-balls

(Aim 5 rounds)

Then:

Rest 2 minutes

WOD #2

·    10 Dumb-bell Snatches (RX 22.5/15 kg)

·    10 Burpee Box-jump-overs (24”/20”)

(Aim 5 rounds)

Then:

Rest 2 minutes

WOD #3

·    5 Dead-ball ground-to-shoulder

·    12 front racked KB lunge steps (RX 32/24 kg)