-Warm Up-

 

X3

 

8 elbow to instep with rotation (walking)

6 lateral step ups (each leg)

8 reverse lunge Samson stretch

6 Wall balls

40 doubles or 1 minute practice

 

 

-Strength-

 

Establish 10 rep back squat il

 

-WOD-

 

AmRaP 8

 

Wall balls 

Snatches 

 

3 snatches

3 wall balls

3 snatches

6 wall balls

3 snatches

9 wall balls

6 snatches

12 wall balls

6 snatches

15 wall balls

6 snatches

18 wall balls

Etc..