Pre-WOD (Skills/Strength):
12mins Open gym style
– work on a movement or skill you struggle with
– examples: handstands, pull-ups, rowing, etc.

10min AMRAP
15x Wall Balls (14/20#)
10x Push-ups
5x OH plate sit-up (arms locked out with plate)
1 lap sprint

Post-WOD (Challenge/Cool-down):
30sec Seated glute stretch (each side)
10 Walking lunge with twist
30sec Pec stretch on rig (each side)
10 Kip Swings

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