Pre WOD:
OTE 3 x 4
10 DB Bench Press
30s Front Leaning Rest
WOD: AMRAP 15
5 Wall Walks
10 Russian KB Swings @ 70/53
15 DB Box Step overs @ 24/20 | 50/35
Intermediate: AMRAP 15
5 Partial Wall Walks
10 Russian KBS @ 44/26
15 DB Box Step Overs @ 35/20 | @ 20 Inches
Beginner: 5 rounds for time:
5 Inch Worms
10 Russian KBS @ 26/18
15 DB Box Step overs @ 15/10 | @ 20 Inches
Home Workout:
Same as Rx
Cool down:
1 set:
1:00 banded shoulder stretch/arm
2:00 couch stretch/leg