WARMUP:
12 Min AMRAP
10 Shuttle Runs
10 PVC Pass Throughs
10 Russian Baby Makers w/ PVC Pipe
10 PVC Around the Worlds
10 Spiderman Lunges
10 Push Ups
STRENGTH/SKILL:
EMO2M x 16 (total of 8 rounds)
3 Snatch Grip Deadlifts + 10 Bent Over Dumbbell Rows
* Add to deadlift weight each minute so minute 8 is a heavy 2.
WOD:
Performance Sport
15 min AMRAP
70 DB Snatches (50/35)
60 Wallballs (20/14)
50/35 Calorie Row
40 HSPUs
Functional Athlete
15 min AMRAP
70 DB Snatches (35/25)
60 Wallballs
50/35 Calorie Row
40 Hand Release Push-Ups