WOD
“Amanda”
Complete 9-7-5 reps for time of:
Muscle-up
Squat snatch (M: 135 lbs, W: 95 lbs)

Goal: sub 10:00

Cash-Out
Roll/Stretch Lats, Upper Back and Hamstrings

STRENGTH

A. Complete 5 sets of:
20 Meter yoke or barbell carry
* Increase weights every round.

B. Complete 3 super sets of:
10 Tire flips
6 Weighted box step ups
1:00 Bike sprint

C. Stretch
1:00 Box hamstring stretch per leg
1:00 Standing quad stretch per leg
1:00 Shoulder stretch per arm