"CHANGE OF PLANS"
- WARM UP
- WOD
-
Post-WOD
- 0:20 Child’s Pose
- 0:20 Downdog
- 0:20 Active Spiderman
- 0:20 Alternating Side Lunge
- 0:20 Slow Air Squats
- 0:20 Arm Circles Backwards
- 0:20 Dead Hang from Pull Up Bar
AMRAP 5:
- 15m. Double Dumbbell Front Rack Walking Lunges
- 12 Bar Muscle Ups
- 9 Double Dumbbell Hang Power Cleans
Rest 5 Minutes
AMARAP 5:
- 15m. Double Dumbbell Front Rack Walking Lunges
- 12 Chest to Bar Pull Ups
- 9 Double Dumbbell Front Squats
Rest 5 Minutes
AMARAP 5 :
- 15m. Double Dumbbell Front Rack Walking Lunges
- 12 Pull Ups
- 9 Double Dumbbell Push Jerks
Dumbbells: ( 22.5/15)
*Score = Sum Total Rounds + Reps
COOLDOWN
MOBILITY
1:00 Lay and Pray
ACCESSORY
Deadlift:
- 5-5-10-10-10
After every set. . .
- Max Unbroken Strict Pull Ups