12.08.2017 WOD

7
Dec

12.08.2017 WOD

A. Mobility

B. Warm-up
Coach led dynamic stretch, followed by 2 rounds of:
250m Row
10 Air Squats
10 Push-ups
10 V-ups

C. WOD

AMRAP in 10
2 Dumbbell Snatch (50/35)
2 Box Jumpover (24/20)
4 DB Snatch
4 Box Jumpover
6 DBS
6 BJO
Etc…

Rest 3 minutes, then

AMRAP in 10
12 Barbell Lunges (95/65)
9 Ring Dips (Tricep push-ups)
6 Strict pull-ups (3 bar muscle-ups)

Score = total reps for both WOD’s