Warm Up:
500 Single Unders
Skill/Strength: (6:15pm)
Push Press 3RM
Note: Can start from Rack
Skills: Ring Hold
(20 minutes)
WOD (6:35)
15min AMRAP
6 Dumbbell Single Arm Press
8 Chest to Wall
10 20m Laps
7pm Beginner
Warm Up:
200 Single Unders
20 Double Unders
Skill/Strength: (7:15pm)
Hang Clean
5-5-5-5-5;
50-60% of BW-Body Weight
(20 minutes)
WOD: (7:35pm)
15 min AMRAP
9 Wall Balls
7 Hang Clean
5 Burpees
