Warm Up:
3x
20 DUs or attempts
10 wallball cleans
10 box step ups
20 plank shoulder taps
Skill/Strength:
15 mins 3-4 rounds
5 push presses
10 GHD sit ups
1 min weighted plank hold
WOD: 3 min 6 min 9 min
You will have 3 mins to complete as much as you can then start over
and go for 6 mins then start over and go for 9 mins (rest 2 mins
between)
10 wallballs (20/14)
10 box jumps (24/20)
10 DUs
20 KB (53/35)
20 Goblet Squats (53/35)
20 DUs
30 wallballs
30 box jumps
30 DUs
40 KBS
40 Goblet Squats
40 DUs
*if during any of the AMRAPs you complete the 40DUs go back to the
beginning and start bach at 10 wallballs
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