MONDAY WOD 9/25/17

Warm Up
3 Rounds:
5 Burpees
10 PVC Pass Throughs
15 Situps
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5:00 Banded Shoulder Mobility

Workout
A. 2 Push Press + 3 Push Jerks x5
Rest 1:30

B. Tabata
Alternate Hollow & Arch Hold

C. Gymnastics Practice
20:00

D. 7:00 AMRAP
Burpees

SATURDAY WOD 9/23/17

Warm Up
5:00 Coach’s Choice

Workout
A. KB Snatch Practice
6:00

B. 40:00 AMRAP
500m Row
20 Step Ups 24/20
20 KB Snatch
100 Single Unders
20 Air Squats
20 Ring Rows
400m Run/Walk

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