August 9, 2019

Warm Up
10min WAMRAP
10 Banded Pullaparts
5 Strict No Jump Burpees
10 KBS – American (Build to working weight)
20 Double Unders / Practice

Strength: DB Bench
6 x 4 (Build)
*Slight incline

Choose Your Own Adventure:

WOD:
10 Minute AMRAP
5 Cal AB
10 Burpees
15 KBS (53/35)
20 DUs

Flex:
4 x 8 Dual Wield KB Snatch
4 x 8 Heavy Goblet Squat with Heels Elevated (DB or KB)
*Elevate heels with plate(s)