Plate & Dumbell WOD
Warm up-
4 rounds-
5 Squats
5 push presses
3 thrusters
3 burpees
Core-
4 super sets of-
10 "Around the world"- each side
10 Hollow rocks
10 seconds hollow hold
Metcon-
"Open 17.5"
10 rounds for time-
9 thrusters
35 Double unders / double taps / side to side jumps
Bodyweight
Metcon-
10 rounds for time-
9 Lunge-Lunge- squats
35 Double unders / double taps / side to side jumps
