Box
Pull-
Weighted pull ups- 5-5-5-5
Metcon-
1:15 AMRAP in each / 15 seconds for transition-
– Row for calories
– Bike for calories
– DB hang clean & Jerk 22.5/15kg- Alternating
– Rest
Total of 3 rounds.
Plate & Dumbell WOD
Warm up-
3 rounds-
10 "Bird dogs"
8 sit ups
6 Push ups
4 burpees
Core-
5 super sets of-
20 Plate/DB floor wipers
10 Side pulls
Metcon-
12 AMRAP-
10 weighted burpees with plate / 10 "Devil press" with DB
8 Broad jumps
60 Side to side jumps
40 Jumping jacks
