A.
Dynamic Stretches
B.
Partner
20 Minute AMRAP (As Many Rounds As Possible)
5 box jump overs
15 air squats
(1 person works the round; 1 person in a handstand hold)
(Switch each round)
C.
Partner
For time
300 hand release push ups
D.
Static Stretches
A.
Dynamic Stretches
B.
20 Minute AMRAP (As Many Rounds As Possible)
5 jump tucks or step ups
15 air squats
30 second elevated plank hold
C.
For Time
150 hand release push ups
D.
Static Stretches
A. Dynamic Stretches B. “Coach Jen’s Bday WOD” (As many rounds as possible in 41 minutes) 9 cal rower 29 pull ups 82 double unders 9 burpee box jumps 29 kbell swings 35/53lb 41 second assault bike at
A. Dynamic Stretches B. (As many rounds as possible in 41 minutes) 9 devil rows 29 dbell bent over rows 82 hop overs 9 burpee box jump or burpee step up 29 dbell swings 41 second max: sprawls C. Stati
A. Dynamic Stretches B. (5 sets) 4 tempo front squats (3, 2, 1) 95/135lb C. (For Strength/ Technique) Front Squat 3-3-3-3-3 @ 85% D. (For time) 6-5-4-3-2-1 each side Single arm dbell hang power snatch