WARM UP:
Roxanne Push Ups (Play the song Roxanne by The Police, get into a Plank position and every time you hear “Roxanne” do a Push Up; stay in the plank position otherwise.)
Bring Sally Up Back Squats with 45# bar
Team Row for 10 Minute AMRAP for Max Distance with each team member rowing a 100 M sprint.
SKILL:
18 Minute AMRAP:
5 Chest to Bar Pull Ups
10 Front Squats 95#W; 115#M
30 Double Unders
WOD:
15 Minute AMRAP:
20 DB Snatches (Right & Left Alternating)
10 Burpees
20 DB Lunges (Right & Left Alternating)
10 Burpees
