May 18, 2018

 

a) WARM UP:

  • Row or bike for 2 mins

3 Rounds of:

  • 10 lunges into 5 jumping lunges
  • 10 jumping jacks
  • (1 burpee + 2 push ups) x 5
b) STRENGTH:

3 Sets of 16 Reps (8 per leg):

  • 2 Handed Dumbbell (55/50 for men, 35 for ladies) Box Step Ups (20″)

** rest 2 mins per set

c) WOD:

13 min AMRAP:

  • 50 Alternating Dumbbell Snatches (50/35)
  • 40 DB facing burpees
  • 30 Toes to Bar
  • 20 Kipping Handstand Pushups

 

d) OPTIONAL ACCESSORY WORK:

  • EMOM x 8 mins – 1 rope climb starting from seated position
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