Warmup: ROM, dynamic stretches, 200m run, 10 pull ups, 15 squats, 20 situps WOD: 1, 2, 3…8,9,10,9,8…3,2,1 KB Snatch, each arm Med ball Clean Push Jerk (95/65#) Finish one ladder then move on to the next movement. Cooldown: 50 4-ct Mountain Climbers, 50 arm haulers, roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, review wall burpees, 400m run WOD: “The Devil” 30 – Wall Burpees, 30 – Push Press (80#/40#) 30 – Double Unders (3:1 Singles) 30 – Cal Row 30 – Russian Kettle Bell Swing (53#/35#) 30 – Box Jumps (20″) 15 – Box Jump 15 – Russian Kettle Bell Swing 15 – more »
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