Wednesday, March 20

Warm Up:

:30 Seconds

(15/10# plate)

Forward and Back Hops to Plate

Down Dog

In and Out Hops to Plate

Up Dog

Plate Ground to Overhead

Push-up Plank Hold

Hollow Hold

Hands on Plate Mountain Climbers

Arch Hold

Mobility:

Chest Stretch – :30 each side

Dead hang from bad – :30

SWOD:

Strict Press

Build to heavy 3

WOD:

12′ AMRAP

40 x Double Unders (160 Singles)

20 x Push Ups

10 x Toes 2 Bar

Xpress:

4 Rounds:

30 x Cal Row

20 x Wall Balls (20/14)

10 x KB Clean and Jerks (53/35)