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Thursday March 11th WOD

Warm up: 2 Rds

25 Single jump ropes

Arm circles x 10

Single Arm Circle x 10 per arm

Seal Claps x 10

Seal Claps palms down x 10

Push ups x 10

Hanging Scap Retracions x 10


Strength:

Bench Press 3x10 @ 70%


DB Alt Bicep Hammer Curls 3x12

Tricep Ext 3x12


Conditioning:

4 rounds (12min Cap)

20 single arm DB Snatches (50/35) (40/25)

(10 per arm. Do not alternate)

30 KBS (70/55)(55/35)

40 Double unders


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