Warm-up
Spend 2 minutes in Z1
Then, on a 5 min running clock
5 burpees
5 strict pull-ups or ring rows
5 American KB swings
50m shuttle run (10 down/10 back)
Mobility
Group mobility session
Smash-up WOD
5 min AMRAP
1 hang clean (135/95#)(115/75#)
3 cals on rower
2 hang clean
6 cals on rower
3 hang clean
9 cals on rower
Rest 2:00
5 min AMRAP
40 DU’s
20t alt DB snatches
10 burpee box jump overs
Rest 2:00
Then, 1 round AFP
250m row
20 sit-ups
15 wall balls (20/14#)
Smash-up time. This one looks like a fun one. I will see you there full of Portuguese wine, bread and cheese.
