EQUIP: Slam Ball (30/20), Pull-Up Bar, Bar (95/65) + Reload, Rower
WARM-UP:
*Active Stretch
*400m Run/ Row
*10 x SB Squat Clean
*5 x Burpee Box Jump
*10 x SB Push-Up
*5 x Clean & Jerk (light bar)
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WOD:
A) 15 min. AMRAP (5 Rounds for Time Max) -
*200m Run
*10 x Double-Squat Thruster (Front Squat + Thruster = 1 rep)
If you complete 5 rounds, you are DONE…note your time (that is your score); otherwise, your score is total rounds + any extra reps completed when time is called.
-2 min. REST b/w A and B-
B) 15 min. AMRAP (5 Rounds for Time Max) -
*c: 50 x Double-Under (OR p: 25 Double-Under OR f: 50 Singles + 25 Lateral Bar Hop)
*10 x Double Pull-Up "GI Jane" (Burpee + 2 Pull-Ups = 1 rep))
-2 min. REST b/w B and C-
C) 15 min. AMRAP (5 Rounds for Time Max) -
*250m Row
*10 x Double-Slam “Slurpee” (30/20) (Ball Slam + Slam Ball Burpee = 1 rep)
-2 min. REST b/w C and D-
D) 15 min. AMRAP (5 Rounds for Time Max) -
*100 x Mountain Climb
*5 x Double-Jerk Clean & Jerk (135/95) (Power Clean + 2 Push Jerks = 1 rep)
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