Intramural Week 2 Theme: Nautical

Warm-Up

2 Minute Bike or Row

Then,

3 Rounds:

20 Single-Unders
10 Reverse Lunges
10 Pineapple Pickers
:15 Plank Hold

Strength/Skill

Three Sets, Not For Time:

Dips or Ring Dips x 10 Reps
Wall Walks x 1-3 Reps
Supine Barbell Rows x 4 Reps

WOD

6 Minute AMRAP:

10 Back Rack Lunges 95/65(from the rack)
10 Deficit Push-Ups 45/35 plates

Rest 2 Minutes

6 Minute AMRAP:

30 Double-Unders
15 Sit-Ups