Wednesday

Skills development:
Warm-up:

• Box jumps
• Double-unders
• Kettlebell swings
• Lunges
• Dumb-bell snatches
• Toes-to-bar

WOD

5 X 5 minute AMRAP’s
1 minute rest between each
AMRAP 1:
• 16 calories row/erg
• 16 box jumps
AMRAP 2:
• 16 devil’s press
• 16 pull-ups
AMRAP 3:
• 16 double-unders
• 16 kettle-bell swings
AMRAP 4:
• 16 lunge steps
• 16 dumb-bell snatches
AMRAP 5:
• 16 toes-to-bar
• 16 air squats