Warm up: Coach’s Choice
Strength/Skill: Back Rack Lunge
1 x 8
Build to a heavy set of 8. This will come from the rack. The lunges will be forward stepping in place and alternating.
Back Rack Lunge
3 x 8
Use 90% of your heaviest set of 8 for the day. Complete one set of 8 every 2 minutes for 3 sets.
WOD: Four 4-Minute AMRAPs
AMRAP A:
20 Alternating Dumbbell Snatches (50/35)(35/20)
20 Box Jump Overs (24/20)
*Masters can step over.
Stimulus/Focus: You will complete the two AMRAPs twice. You will rotate ABAB, spending 4 minutes at each one. There will be two minutes to rest between each. Your score will be total rounds and reps in each AMRAP for four separate scores. Strive for 2-3 in each one.
AMRAP B:
20 Wallballs (20/14)(14/10)
50 Double Unders
AMRAP A:
20 Alternating Dumbbell Snatches (50/35)(35/20)
20 Box Jump Overs (24/20)
AMRAP B:
20 Wallballs (20/14)(14/10)
50 Double Unders
Cool Down: Tabata Partner Wall Ball Over the Box Pass Ab Mat Sit Ups–The Longest Named Cool Down Ever! 🙂 Be careful . . . Taylor almost took Tanya out with one of these! 🙂