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