(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min
Then group warm up all together: 30 sec jump rope, 20 sec TVW, 30 sec PVC pass thru, 20 sec pushups, 30 sec alt box step-ups, 20 sec hanging shrugs, 20 sec wall squats, 20 sec handstand hold
SOD
Minimum 3 sets of each: (15 min)
Challenging set off strict unweighted Pull-ups (Mod: banded or BB)
10-15 GHD Sit-ups
8-10^ DB Bench Press
*SOD score = Highest # of pull-ups / Bench total DB weight
WOD
For Time: 12 min AMRAP
50 Box Jumps (24/20)
40 Alternating Dumbbell Snatches (20/arm) (50/35)
30 WB (20/14) (10/10)
20 American KB Swings (70/53) (53/35)
10 HSPU
*If you complete the ladder down, work your way back up beginning with 20 AKBS until 12 min is reached.
Post WOD
2-3x not for time w/ 60-90 sec rest in between exercises/sets.
Yellow or Green banded shoulder burner
