FIT
SKILL
OVERHEAD SQUAT
5 SETS OF 5
FOCUSING ON PERFECT FORM
WOD
AMRAP 3
12 THRUSTER
2 SLED PUSH
–REST 1:00–
AMRAP 3
12 BOX JUMP OVERS
8 BENCH PRESS
–REST 1:00–
X 2
Thrusters
meant to be fast and snappy, UB
D – choose
F – 75/55
P – 95/65
Sleds – fast
——–
Bench Press – same weight as above
—-
Goal is 2+ rounds of each each AMRAP
COOL DOWN
1:00/side Dragon
1:00/side Lizard
1:00 Wrist Flexion
1:00 Wrist Extension
BURN
SWEAT
AMRAP 18
15 ALT DB SNATCH
20 BOX JUMP OVERS
25 OH LUNGE
15 CALS
STRENGTH
SUMO DEADLIFT
12 – 12 – 12 – 12 – 12
