Warm-up:
3 Rounds
100m Run
15 Squats (slow)
10 Strict Toes 2 Bar
5 Squat Thrusts (burpee without push-up)
“WOD”
AMRAP in 12 Min
30 DU’s (x3 Singles)
15 Power Snatch (75/53#)
Rest 2 Min
AMRAP in 12 Min of
6 Strict Pull-ups
12 Box Jumps (30/24″)
6 Pistols (L+R=1)
Or
“BODY”
3 Rounds
100 Jump Rope Reps (50 DU’s)
20 Alt DB Snatch (35/25#)
30 Box Jumps (24/20″)
400m Run
