170720
Warm-up
Warm-up
coach led
Warm-up
wod prep: plank walks, L-stand overstack/understack
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
1 snatch (75%)
3 hanging leg raises
5 hspu
7 burpees
1 snatch (75%)
3 hanging leg raises
5 hspu
7 burpees
Metcon
Metcon (Weight)
3RNFT
10 back rack lunge to step-up R (33/45)
10 back rack lunge to step-up L
15 thrusters
10 back rack lunge to step-up R (33/45)
10 back rack lunge to step-up L
15 thrusters
rest 1 minute between rounds
Optional Additional Conditioning
Metcon (AMRAP – Reps)
HSPU Negatives 3 x 10
Metcon (AMRAP – Reps)
Pull up Negatives 3 x 10
Mobility and Recovery