WARM UP
Coach's Stretch
Shoulder Mobility
5 AMRAP
8 PVC Overhead Squat
6 Box Step Ups
8 R. KB Swings
4 Alt. Sides Lateral Push Ups
100m Run
Skill / Strength
5 Sets
2 Snatch Balance + 3 OHS
Moderate load
Superset:
8-10 Close Grip Push Ups
WOD
Every 4 mins starting at 0:00
300m Run
then AMRAP:
8 Box Jump Overs
8 SA KB Snatches
Rx: 53/35#
TC: 16 MINS
For example:
300m Run at Minute 0, then AMRAP Box Jump Overs and KB Snatches
300m Run at Minute 4, then AMRAP reps
300m Run at Min 8, then AMRAP reps
300m Run at Minute 12, then AMRAP reps
(continue to count reps where you left off)
*Score is total # of reps completed
Post WOD Accessory:
100 Russian Twists