April 20th, 2022

FIT

WOD

AMRAP 7
5 thrusters
5 burpees
2 d ball over shoulder

–Rest 2–

3 Rounds
21/18 cals
15 squat snatch
9 toes to bar

–REST 2–

For Completion
30 sit ups
30 d ball lunges
30 hand release push ups
30 cals

D – choose weights
F – 100/70, 75/55
P – 150/100, 75/55

COOL DOWN

1:00/side hamstring stretch
2:00 frog

BURN

SWEAT

In 4 minutes complete
21-15-9
DB snatch
Burpees

–Rest 2:00–

In 4 minutes complete
2 rounds of
100 skips
15 push press
30 sit ups

–Rest 2:00–

In 4 minutes complete
21-15-9
Hang power cleans
Calories

Then
12 heels elevated goblet squats
12 sumo deadlifts