Warm-up:
3 Rounds
100m Run
10 PVC Good Mornings
10 PVC Front Squats
10 Scorpions
“WOD”
Front Squat
2, 2, 2, 2, 2 (increasing)
Then
AMRAP in 12 Min of
35 DU’s (x3 Singles)
12 Deadlifts (255/183#)
12 Ring Dips (8 for the ladies)
Or
“BODY”
AMRAP in 15 Min of
200m Run
25 KB Clean and Jerks (53/35#)
25 Squat Jumps
20 Skater Plyos (1=1)
Rest 3 Min
AMRAP in 15 Min of
20 V-ups (no weight)
25 DB Deadlifts (35/25#)
25 AB-Mat Sit-ups
20 Push-Ups
