Heavy on the Amrap, with a light wod on the side(Time)
Start up
400m warm up run
3 rds
10 sec hamstring stretch
10 sec hurdler stretch
10 sec butterfly
Skill
Amrap 2
Double unders-no scale everyone attempts du’s for 2 minutes!
W.O.D
Amrap 3
Max rep Clean 205/115
Rest 3 mins
Amrap 2
KBS 70/55
Rest 2 mins
Amrap 1
Burpees
Rest 1 minute
W.O.D
2RFT
20 box jumps 24/20
1 rope climb
20 push ups
Strength
Bench 3×1
Finisher
Stretch/roll
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