10/25/17 – "Rude boy"

Group Warm up 

Group Mobility 


Strength 

12 minute EMOM – Alternate movements every minute.

1.) Three position squat snatch – * Build in weight if possible. 

2.) 20 Split jumps 


WOD ( Workout of the Day ) 

"Rude boy" 

18-15-12-9-6-3 

Wall ball shots (20/14lb) 

Box jump overs (24/20") 

RX+ (30/20lb) + (30/24") 

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