WARM UP
3rds
15 sec HS hold
10-push ups
200m run
WOD
20 min amrap up the ladder of
3-power snatch(95-65)
3-Burpee over bar
3-pull ups
Ladder by 3's 3,6,9,12, 15,18...
eXpress WOD
eXpress WARM UP
WOD
4 rds
200m run
10-DKB seesaw press(53-35)
30m front rack carry
10-lunges
30m farmers