191206 - FYF!

QOTD - Weekend Plans?

WARM UP - 3 Rounds
:45 Cardio
5 Burpees
5 EB Strict Press
5 EB Front Squats
5 Strict Knee Raises
2 Wall Walks
(PVC Pass Thrus Until everyone is done!)

COACH PREP -
Set up boxes (to be pushed aside when done)
10 Box Step Ups
10 Box Jumps
2 Burpee Box Jumps

Set up HSPU on boxes (or practice HSPU on wall if Rx)

Set up T2B spots
10 Scap Pull Ups
10 Bar Kips
10 Hanging Knee Raises
5 T2B

Set Up Clusters

WOD - AMRAP 20:
Buy IN with 36 Burpee Box Jumps
then in remaining time…
4 Handstand Push Ups (A) Strict (C) Box HSPU
4 Toes to Bar (C) Hanging Knee Raises
4 Clusters (A) 95/65 (B) 75/55 (C) Scale weight or to thrusters!
(Add one rep to each in next round)

GOAL OF THE WOD - Get to the 9th round! This means that you’ll get through 4, 5, 6, 7, 8! This is 30 total reps of each movement within about 15 minutes!