Saturday 20200711

Warm-up

Warm-up (No Measure)

3 ROUNDS (8:00 Cap)

5 Push Up to Pike

10 Slam Ball Deadlifts

5 Slam Ball Shoulder Presses

10 Lunges

:30 Alt. Plank Heel Taps

Skill

Metcon (No Measure)

5 SETS ON A 15:00 CLOCK…

3-5 Strict Hanging Knee Raise to L-Kick

+

3-5 Kip Swings + Knees-Up

+

3-5 Kipping Toes to Bar

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

20 Slam Ball Lunges (20/10)

20 Slam Balls

10 Toes to Bar

-Rest 2:00-

AMRAP x 4 MINUTES

10 Slam Ball Lunges

10 Slam Balls

5 Toes to Bar

(Score is Rounds + Reps)

Posted in WOD

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