Warm-Up
Deep samson stretch,
Goblet squat 2×10,
Inchworm 2×8,
Ring row 2×10,
Good morning 2×10
WOD
In two groups, with one working while the other rests
3 rounds for time(10 min cap):
15 power snatch,
15 chin ups,
2 rounds for time(7 min cap):
20 thrusters,
10 pull-ups,
2 rounds for time(4 min cap):
10 KB swings,
10 box jumps
May 1, 2024
20 minutes, for quality:30 seconds hanstand hold10 candle sticks5/5 ring pistols5 skin the cats 3 rounds for time:20 calories16 kettlebell swings12 goblet squats
