FIT
SKILL
SQUAT CLEAN LADDER
10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80%
2 @ 90%
For those who do not know percentages, start with…
D – empty bar, work up, work on tech and do pause bottoms
F – start at 95/65 work up
P – start at 135/95 work up
WOD
ÊAMRAP 9
20 DU
8 DB LUNGES
4 DEVILS PRESS
D – 30 Singles / choose
F – 35/20’s
P – 50/35’s
COOL DOWN
1:00/side Dragon
1:00/side Lizard
1:00 Wrist Flexion
1:00 Wrist Extension
BURN
SWEAT
EMOMX16
1. SHUTTLE RUN THERE AND BACK ON TURF
+SLED PUSH THERE AND BACK
2. :40 PUSH UP+SHOULDER TAP
3. :40 BURPEE BOX JUMPS
4. 15 BALL SLAMS
CORE
3 SETS
30 SIDE TO SIDE HEEL TOUCHES
30 FLUTTER KICKS
1:00 PLANK
