Wednesday, 13 February, 2019

Warm Up:

10 PVC PT
10 PVC ATW
10 Kip Swings

Then

3 rounds of: Samson stretch 10 Overhead Squats 10 Sit-up (standard) 10 Back Extensions 10 Pull-ups 10 Dips This is not a timed workout.

Skill Work:

5 Min AMReps- Double Unders
*If you don't have double unders use this time to work on them.

WOD:

Dirty Thirty

For time: 30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 Kettlebell Swings, 35/26 lbs 30 Lunges 30 Knees-to-elbows 30 Push Press, 45/33 lbs 30 Back Extensions 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double Unders