Wednesday 9-5

warm up
500m row or 2 min easy airdyne
2 rounds of 10
dislocates
5 count air squats
inchworms
spiderman lunges
then…
burgener warm up

barbell
spend 15 minutes working on snatch balance, increase weight if form is solid. DASHERS keep the weight VERY light working in sets of 3-5.

it looks like this…

conditioning
5 rounds for total reps-
1:30 AMRAP of:
10 Over the Box Jumps (no top touch) 20/14″
10 KBS 32/24kg
5 Over the Box Jumps (no top touch) 20/14″
5 Thrusters 115/75#
*Rest 1:00 after each round.

DASHERS
5 rounds
10 box step ups
10 KB swings(16/10kg)
5 box step ups
5 thrusters(65/45)
rest 1 minute

The difference besides weights and box work is that the DASHERS will stop after 1 round to rest, the other WOD is an AMRAP in 1:30. Any questions?

stretch
3 min/leg death stretch
2 min/leg hamstring on a box

2 min/leg ankle/calf stretch