Friday October 18, 2019

Warm up:

bike 1 mile then:

4 rounds

16 plate jumps

12 squats

8 kip swings

Workout: 20 min AMRAP

4 db thrusters 50/35’s

6 toes to bar

24 dubs

OPTIONAL POST WORKOUT PROGRAM:

choose 1-

•:30 on/:30 off assault bike for 20 min

or

•every 2 min x 20 min

1 halting power clean+1 pause push jerk

 

 

 

Thursday, October 17th, 2019 at 10:19 pm / WODS