Warm-up
Light death match x10 steps,
30s Handstand hold
x3 rounds
7-way shoulder
Strength
Deadlift heavy 3
*On a 90s timer starting at ~50% of 1RM – Guys add 20lbs/round girls add 10lbs/round
WOD
AMRAP in 3 min:
20 Overhead walking lunges,
30 Double-unders,
REST 1 min
AMRAP in 3 min:
Alternating DB snatch x10,
Lateral box jumps x5,
REST 1 min
AMRAP in 3 min:
Slam ball x10,
Burpees x10
SWEAT 45 – April 24, 2024
9 Min Amrap BBW50’ Walking lunge 25’ Seal slider 20 sit ups 25’ bear crawl Every 4:00 x 3 MWG = 12 min5 BB back squats 6 shuttle runs 12