(Glycolytic)
WOD Review then warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC OH wall squats, 20 sec/leg pigeon st/legr, 20 sec down dog
1. Dumbell lateral squat 2. Deep squat with overhead reach 3. Spiderman with trunk rotation 4. 90/90 shoulder press
WOD Prep: 2x (build intensity round 2)
5 Cal row
5 BB OHS
5 V-ups
WOD 1: AMRAP 4
25/22 cal Row
25 BB OHS (95/65) (50+ 65/35)
25 V-ups
Rest 4 minutes
WOD 2: AMRAP 4
20/17 cal Row
20 OHS (115/75) (50+ 75/45)
20 V-ups
Rest 4 minutes
WOD 3: AMRAP 4
15/12 cal Row
15 OHS (135/85) (50+ 85/55)
15 V-ups
*1 Score for each WOD.
Post WOD: Mobility
Gymnastics (6:30 PM)
Skill: Rope Climbs
WOD
4 Rounds:
15/10 Cal Bike
10 Devil Presses (50/35) (35/20)
