191203 - “Singled Out”


Warmup:
Cardio
Mobility
 

WOD: 3 rounds, 1:00min AMRAP at each movement
Rx:
Wall Balls (20/14)
Alt. DB Snatches (50/35)
Box Jumps (24/20)
Single arm DB hang clean and jerks (50/35)
Cal row
Rest
Scaled:
Wall Balls (14/10)
DB Snatches (35/25)
Box Jumps (20/12)
DB C&J (35/25)
Cal row
Sport:
Wall Balls (30/20)
DB Snatches (75/50)
Box Jumps (30/24)
Single arm DB hang clean and jerks (75/50)
Cal Bike
 

Midline Cashout: 3 rounds for quality
Accumulate :20 seconds of L sit
:30 sec handstand hold
:40 sec double KB FR hold
 

Mobility:
Circle up

 

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