
WORKOUT OF THE DAY
WOD
16 MIN
AMRAP
3 Rounds
30 WB Shots 30/20
30 Box Jumps 24/20
Then
20 Alternating DB Snatch 80/55
20 Ring Muscle Ups
Scaled 20 Bar Mups/ 40 C2B Pull Ups-Pull Ups
Strength
Front Squats
Every 3 Min
10-10 (60%)
5-5-5 (75%)
Primer
12 Goblet Squats
12 KB Swings
200m
12 Ring Rows
12 Push Ups
16 MIN
AMRAP
3 Rounds
30 WB Shots 30/20
30 Box Jumps 24/20
Then
20 Alternating DB Snatch 80/55
20 Ring Muscle Ups
Scaled 20 Bar Mups/ 40 C2B Pull Ups-Pull Ups
Strength
Front Squats
Every 3 Min
10-10 (60%)
5-5-5 (75%)
Primer
12 Goblet Squats
12 KB Swings
200m
12 Ring Rows
12 Push Ups