(Practice / Metabolic Conditioning)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 15 sec/leg leg swings, 20 sec push-ups, 20 sec wall squats, 20 sec WB, 30 sec jump rope
SOD
In 15 minutes, complete at least 3 sets of:
10^ BB Pendlay Rows (floor to chest every rep)
10^ DB or BB Bench Press
WOD
18 min AMRAP
30 Double Unders (Mod: @ 30 sec of Dub attempts)
300m Run w/WB (20/14)
30 Wall Balls (20/14) (10/9) (50+ 14/10 & 9/8)
30 Alt DB Snatch (15/arm) (50/35) (50+ 35/20)
30 Lunge jumps (15/leg) (Mod: Reverse stepping lunge)
