(Lactate Threshold)
WOD Review then warm up all together: 60 sec row, 30 sec good morings, 30 sec wall squats, 20 sec/leg spiderman, 20 sec/leg pigeon, 20 sec front rack stretch, 10 BB back squats, 10 BB jerks, 10 ring rows
SOD
In 20 min, complete the following:
3^ x 10 Back squats
3 x 8-10 Ring bicep curls (https://www.youtube.com/watch?v=PXW5dKRpaq0)
WOD
AMRAP 12:
50 Double Unders (100 Singles)
15 BB Hang clean & jerks (95/65) (50+ 75/45)
50 Double Unders
15 WB (20/14 & 10/9) (14/10 & 10/9)
