In WODs

Warm-up & Mobility: 15 Minutes

Strength: Squat 3@75, 3@80, 3@85% (call for spotters)

Conditioning: “Jolly Roger”
AMRAP 12 of –

  • 10 Wall balls (20/14lb)
  • 5/5 KB Cleans (32/24k)**
  • 25 DUs++

**For athletes that have not done KB Clean, do single arm swing instead

++For those without DUs instead spend 30-45 seconds working a progression of the DU. There is no SU equivalent.

 

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