Strength/Skill: Warm up: 50 Abmat Sit Ups 50 Russian KB Swings Strength: 3 Sets: Wt. Deficit Push Ups (hands on 25# Plate or using DB’s) x 4-6 Good Mornings x 6-8 @2111 Skill: Mike’s B-Day WOD: AMRAP in 15 Minutes 1 Pull Up 2 Hand Release Push Up 3 Box Jump 2 Pull Ups 4 Hand Release Push Up 6 Box Jumps 3 Pull Ups 6 Hand Release Push Ups 9 Box Jumps 4 Pull Ups 8 Hand Release Push Ups 12 Box Jumps 5,10,15…… Additional: Mobility
