Thursday Day#11 Week#2 Volume

Partner warm up

Ping pong

·         Double unders

·         Ring dips

·         OHS

·         Squat thrusts

Skill

Viper press

Partner WOD

15 minute AMRAP

Ping pong

7 viper press/double unders until partner complete 7 viper press then switch

CFE

Warm up

2 minutes double unders

OHL

Strict pull ups

Weighted GHD sit ups

Weighted GHD back ext

 

Skill

Viper press

 

WOD

Part#1

7 minute AMRAP

7 viper press

7 burpees

Part#2

Back squat

3-3-3