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Wednesday – 6/21/2017

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The Workout for Wednesday is:

 

WARM-UP

AMRAP x 6

  • 5 Burpee Pull-Ups
  • 30 Double-Unders
  • 10 Walking Lunges
  • 15 PVC Pass Throughs

 

WOD SPECIFIC

Review and set-up for Kelly

 

CONDITIONING

“Kelly”

5 Rounds for Time

  • 400m Run
  • 30 Wall Balls (20/14)
  • 30 Box Jumps

Time Cap = 30 minutes

 

EXTRA CREDIT

-Mobility: 2-3 exercises from posters

-Accessory: AMRAP x 8 (skill work)

  • KB Snatch + Windmill + OHS x 1/1

-Applied Strength:

  • Snatch Balance: 10 x 1 (work up)
  • Panda Pull: 10 x 1 (work up)
  • Snatch: EMOM x 10 (all reps at or above 90%)

-Gymnastics: AMRAP x 5

  • Ring Muscle-Ups w/ Vest