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WARM UP
4 MIN AMRAP
10 KBS
10 Box Step Ups
10 Shoulder Touches
Dynamic Stretch
WOD
Select your level. Options are at the whiteboard
Take 5-7 minutes to set up for the WOD
Practice DB snatch and HS push ups
20 Minute AMRAP
DB Snatch
Box Jump or Step Overs
HS Push Ups or HR Push UPs
This is a long WOD. Pace yourself from the start.
STRENGTH
Skill work or a lift of your choice with remaining time.
ICING
Reverse Nordic
Tabata Bike
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