a) WARM UP:
8 min amrap:
- 10 Air Squats
- 8 Beat Swings
- 6 Leg swings per leg – front/back & side/side
- 4 push ups
b) SKILL:
Prep for the wod, this is the time to work on efficient, purposeful movement-
- Go over push press, toes to bar and kb swing technique.
Spend 5 mins on each.
c) WOD:
3 Rounds:
- 30 Push Press (95/65)
- 20 Toes to Bar
- 30 Kettlebell Swings (53/35)
- 20 Box Jump Overs (24/20)
d) Finisher:
3 rounds:
- 10 hollow rocks – close to perfect form
- 10 arch rocks
- 1:00 min front plank
1:00 min rest between rounds
e) ACCESSORY WORK:
Choose from one of the following, With a 5:00 Time Cap:
- 4 x 60 Unbroken DU
- 4 x 50 Unbroken DU
- 5 x 40 Unbroken DU
- 5 x 30 Unbroken DU
- 6 x 25 Unbroken DU
- 6 x 20 Unbroken DU
- Or 5:00 for Double-Under Practice
f) POST-WOD RECOVERY:
- Roll quads, adductors, T Spine plus couch stretch
