Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Movement Prep:
Hip Opener/Closers x 5 reps/side
Kneeling Adductor Stretch x 10 reps/Side
Lying Shoulder Openers x 5 reps/Side
V-Step x 25ft
Warm Up:
AMRAP in 4 minutes
3 No Push Up Burpees
6 Alt Jumping Lunges
Single Skip – 45 seconds
Technique & Review:
2 sets to Build to workout
6 Wall Balls
4 Burpees
6 Alt DB Snatch
10-20 Dbl-Unders
– Rest 60 seconds –
WOD
EMOM x 20 minutes
Min 1: Max Wall Balls x 45 seconds
Min 2: Max Burpees Over the Plate x 45 seconds
Min 3: Max Alt DB Snatch x 45 seconds
Min 4: Max Dbl-Unders x 45 seconds
*Score is total reps after the 20 minutes of workout.
*Comp & L3 – Wall Ball (20/14) DB (50/35)
*L2 – Wall Ball (20/14) DB (40/30)
*L1 – Wall Ball (Scale as needed) DB (up to 35/25) Dbl-Unders (Attempts)