8 Minutes for Quality:
60s Machine
15 Line Hops
10 Cossack Squats
5 Muscle Snatches
5 Push Up to Down Dog
MOBILITY:
Child’s Pose
GYM WOD: Survivor
AMRAP 5
500M Row Buy In
30 DU’s + 15 Pwr Snatches @ 75/55
AMRAP 5
500M Row
30 DU’s + 10 Pwr Snatches @ 95/65
AMRAP 5
500M Row
30 DU’s + 5 Pwr Snatches @ 135/95
AT HOME WOD:
Dumbbell Version:
AMRAP 5 x 3
500M Row Buy In
30 DU’s + 10 Double DB Snatches @ 50/35
Bulletproof Shoulders:
500M Row
30 Double Unders + Sumo Deadlift High Pull
Reps follow the same 15/10/5 Scheme
Bodyweight:
400M Run + 30 Double Unders + Burpee Broad Jumps