170823
Warm-up
Warm-up
coach led
Warm-up
wod prep: shoulder kip, kb snatch, lunge
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
5 pull-ups
10 push-ups
50′ oh walking lunge (45/25)
5 pull-ups
10 push-ups
50′ oh walking lunge (45/25)
use bumper plates
Cashout
Metcon (Time)
3RFT
8 kb snatch R (53/35)
8 kb snatch L
20 air squats
8 kb snatch R (53/35)
8 kb snatch L
20 air squats
Optional Additional Conditioning
Overhead Squat (3×15)
tempo 3201
Kettlebell Swing (2×12)
single arm, Russian swings
Mobility and Recovery