29
Sep
9/29 WOD
Warm up:
run 1 big lap
then…
20 weighted arm circles (10 palms down front, 10 palms up back)
10 jump squats
<-> walking lunges
x 2 rounds
-mobility (shoulders, hips)
Strength:
OHS
10 @ 75%, 8 @ 80%, 6 @ 85%
during rest perform 6 x DB squat snatch (3 per side)
if no squat then do 5 per side
WOD:
3 min AMRAP:
5 x SDLHP 95/65
5 x wall ball 20/16
-rest 1 min
3 min AMRAP:
10 x push press 95/65
20 x DUs
-rest 1 min
3 min AMRAP:
6 x front rack lunge 95/65
6 x side to side push up
finisher:
3 x 1 min plank