Motivational Quote of the Week,
Warm-up, (15min): 6 min AMRAP, 10 Each of: Sit-ups, Push-ups, Air Squats on the Wall. Dynamic Stretch
Strength, (15 min.): Front Squat
5/50 4/60 3/70 2+/80
WOD: ROCK PAPER SISSORS
3 Rounds for Total Reps.
Each round lasts 5 min. with a 30 sec. break between rounds.
If you finish the couplet before the 5 min expires, you rest, if you do not finish the couplet remember what rep you are on when time runs out..
Your Score is Total Reps Completed in all 3 rounds.
Round 1 – 5 min. > 21-15-9 Reps of HR Push-ups and KB Swing 55/35 (90 reps possible)
30 sec. Rest
Round 2 > 21-15-9 Reps of Hang Snatch 75/55 and V-Sits. (90 reps possible)
30 sec. Rest
Round 3 > 21-15-9 Reps of Thrusters 75/55 and Toes 2 Bar. (90 reps possible)
Icing: Seated Forward Fold 2 min. then Couch Stretch 2 min. ES