May 9, 2019 Posted on May 8, 2019 by glennstake a) WARM UP: 2 Rounds 10 scorpions 10 kneeling thoracic extension + rotation per side 10 banded pullaparts 5 inchworms with pushups b) STRENGTH: 3 sets x 12 reps: Dumbbell Bench Press Duel Dumbbell Bentover row Dumbbell Flys c) Specific warm up 3 box jumps normal height 4 dumbbell snatches 3 dumbbell burpees WOD: 20 Minute AMRAP 8 High box jumps 12 Dumbbell Snatches 16 Dumbbell Burpees 30m Farmers Carry (db or kb) – 2 full lengths of the gym Share this:TwitterFacebookLike this:Like Loading...