Box
Lift-
Build MAX of the day- Squat snatch
Metcon-
For time-
"Isabel"
30 bar Muscle ups
– "Isabel"= 30 snatches for time @60/40kg
– Time cap- 12 minutes
Plate & Dumbell WOD
Warm up-
3 rounds-
5 squat jumps
5 "Good mornings"
10 Jamping jacks
For time-
3 rounds-
9 Ground to OH
6 Thrusters
3 OH lunges– each side
30 Burpees to Plate
3 rounds-
9 Ground to OH
6 Thrusters
3 OH lunges each side
90 Jumping jacks
3 rounds-
9 Ground to OH
6 Thrusters
3 OH lunges each side
120 "Mountain Climbers"
