Focus:

WOD Prep

3 Sets

10 DB Push Press

10 Alt Single Arm OH Reverse Lunge

5 Box Jumps

 

WOD:

4min AMRAP

10/7cal Bike

10 Lateral Box Jump Overs

Rest 2mins

4min AMRAP

30 DUs

10 Alt Single Arm KB OH Reverse Lunge

Rest 2min

4min AMRAP

12/9cal Row

50ft Sled Sprint or 100m Sprint

Rest 2min

4min AMRAP

10/7cal Ski

10 DB Push Press 35/20lbs

 

Accessory:

Banded T,Y,W’s

3 x 10 per direction