WOD
PART 1: Strict Press
Build to a Heavy Set of 20 reps
*Score = Heaviest Load
PART 2: “Chipper Gone Bad”
AMRAP 18:
100 Wallballs (20/14) [9/6]
80 Dumbbell Snatches (50/35) [22.5/15]
60 Box Jumps (24”/20”)
40 Double Dumbbell Push Press (50’s/35’s) [22.5’s/15’s]
Max Calorie Row
*Score = Total Calories
MOBILITY
1:00 Pigeon Pose (each side)
AFTER CLASS
[Midline]
4-5 Supersets For Quality:
40 Second D-Ball Hold
20 Hip Extensions
1 Minute Weighted Wall Sit
Rest 1 Minute Between Sets
