WOD NOTES:
Complete each 5 minute piece with high intensity today.
Fitness and Performance
Dynamic prep
2 sets
Indian club circles x 10 each
Prone W-T-Y’s x 18 reps
Toe reach series x 6’s
5 minute AMRAP
15 KB Swings
10 Burpee box jumps
Rest 5 minutes
5 minute AMRAP
30 DU
15 Wall balls
Rest 5 minutes
5 minute AMRAP
Rowing for calories
Sport
Dynamic prep
2 sets
Indian club circles x 10 each
Prone W-T-Y’s x 18 reps
Toe reach series x 6’s
30 minutes
Snatch – Heavy single
30 minutes
Clean and Jerk – Heavy single
WL – Athletes
30 minutes
HBBS – Heavy single
CF – Athletes
For time:
1000 m row
40 HSPU*
20 CTB
Rest 3 minutes
5 minute AMRAP
15 T2B
30 DU
*Sub push press 95/65
