PRIMER:
8 Minutes for Quality:
15 Line Hops
10 Air Squats + 10 Push Ups + 10 Sit Ups
Barbell:
5 OHS +
5 Muscle Cleans +
5 Thrusters
MOBILITY:
Push Up to Down Dog
Floor Sweeps
GYM WOD:
AMRAP 9 – “SOS”
3 Squat Snatches @ 95/65
3 Cal Row
6 Squat Snatches @ 95/65
6 Cal Row
9 Squat Snatches @ 95/65
9 Cal Row
12,15,18 etc
AT HOME WOD:
WOD Follows the same format
3,3,6,6,9,9,12,12 etc
Dumbbell Version: AMRAP 12
Single Arm DB Squat Snatch @ 50/35
Cal Machine or Burpees
Bulletproof Shoulders:
Russian KB Swings
V-Ups
No Equipment:AMRAP 12
Burpees
Jumping Lunges
V-Ups