Thursday 12-2-21

 

Warm Up:
Run 800m
20 Leg Swings 
Foam Roll Glutes 
2 Rounds 
15 KB Swings 
10 Ring Push Ups (rings 5 inches off floor)

Strength:
Push Press 
3-3-3-3-3
superset with: 30 Russian Twist (slam ball)

WOD:
AMRAP in 10 Min 
50 DB Squat (50/35#)
50 DB Push Press (50/35#)
(use 2 dumbbells hold on shoulders for squats)
with remaining time as many wall balls as possible 

rest 2 Min 

AMRAP in 8 Min:
30 Pull Ups 
30 Toes To Bar 
with remaining time as many sit ups as possible 

**Score will be wall balls and sit ups