Des was the coach today
Warm up:
- Skip Rope
- Dynamics
Group Warm up
- Flip from back to 10 plank elbows
- Run to wall
- 10 Frog jumps
- Flip from back to 10 plank elbows
- Run to wall
- _____
- G I Jane (burpee pull ups) x 10
WOD:
Buy In: Weighted Pull-Ups
- 75% x 3 – 10lbs.
- 85% x 3 – 35lbs.
- 95% x Max Reps – 55lbs. 2
Cash Out:
AMRAP in 20 mins of:
- 5 HSPU (subbed GHD push ups)
- 10 KTE – Rx’d
- 15 Single Dumbell or KB two armed squat clean. This is done just like a med ball clean with the DB starting upright on one end. – 45lb dumbbell
Results: 6 rounds
