12/12 Day#38

Warm up

The Complex

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

2x

-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 

-Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 

-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks) 

-Posterior complex (5 superman/ 5 super rock/ 5 good morning)

-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Skill
KB snatch & single are OH lunge

WOD

3 rounds for time:

50m KB shuttle

20m single arm OH walking lunge (L)

10 KB snatch (R)

50m KB shuttle

20m single arm OH walking lunge (R)

10 KB snatch (L)

(w/35# m/53#)