Warm up
- 10 ps box step ups with bands above knee
- 10 ps clams… keep hips stacked
- banded 3 position arm movements in plank
- 10 strict knees to elbow or beat swings…. everything is tight
WOD ” Ralph”
EMOM for 10 minutes
Odd: 10-15 Wall Balls
Even: 10-15 Toes to Bar/ Beat swings, external rotation of shoulder please
WOD “LINDSAY”
4 Rounds for time:
8 Hang Power Snatch (115/80)Kettle bell or MW
8 Burpees Over Barbell
64 Double Unders/ 100 single skips
Finisher 3 rds
- 8 ps Single leg stance RDL
- 2 wall walks