BETHANY B-DAY WOD

1. WARM UP

Mobility WOD

Dynamic Warm Up
5 rounds AFAP:
- Bear Crawl
- Long Jumps

2. SKILL & DRILL

A. 2-3 rounds:
- 5 Strict Ring Pushups or Ring Pushup Support (3x10-30 sec)
- KB High Windmill (25/15#), 10 reps/side

B. 3 rounds AFAP:
- 10 Pistols
- 20 Toe to Bar
- 50 Double Unders

3. STRENGTH

A. Squat Clean, 6x2

B. Overhead Squat, 5x5

C. Press, 7x1

4. WOD - "BETHANY"
15 MIN LIMIT:
- Row 1000m
AMRAP FOR REMAINDER OF 15 MIN:
- 25 Squats
- 10 Pullups
- 5 Burpees