Box
Pull-
5 Super sets-
10/10 Single arm pull over
10/10 Single arm DB bent row
Metcon-
In couples, For time-
100 Hang DB clean & jerk 45/30kg
"GI jane" (100 burpee pull ups)
– Mix it however you want
– I go, You go
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"
