July 2, 2019

 

a) WARM UP:

8 minutes as many rounds as possible (quality work): 

  • 10 pushups 
  • 10 step ups 
  • 10 double unders (attemps) 
  • 10 Broad Jumps

 

b) SKILL:

Alternating EMOM for 15 minutes: 

  • 1) 9 Rebounding Box jumps 
  • 2) 8 Dumbbell Bench press 
  • 3) 30 Double Unders

* scale as per your coach

 

c) WOD:

2 Minutes on; 1 minute off, for 5 rounds 

*Score is lowest round 

As many rounds as possible: 

  • 12 burpees 
  • 12 dumbbell snatches 
Posted in WOD