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Main – WOD
Warm-up
Metcon (No Measure)
Jump Rope 2 Min
2 Rounds
10 Scap Pull Ups
12 Lunges
16 Hollow Rocks
Clean Mobility
Weightlifting
Power Clean (5 X 3 Build to a couple heavy sets)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP @ 80%/Sustainable Pace
10 Burpees
15 Wall Balls [20/14]
20 Ab Mat Sit Ups
rest 2 min…
*Note Kelly Does 10lb Wall Balls. Seriously.
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP @ 80%/Sustainable Pace
10 Burpees
15 Wall Balls [20/14]
20 Ab Mat Sit Ups
*Note Kelly Does 10lb Wall Balls. Seriously.