11311

The Hammer of Thor

CrossFit
Warm up
30,20,10
KB swings
wall ball

WOD
Grace30 reps clean n jerk 135lbs (scale weight up or down as needed)
Rest 5 min
Run 1 mile for time

Recovery
9,15,21
Walking lunges
knees to elbow

Bootcamp
Warm up
30,20,10
kettlebell swings
squats

Skills
press
push press
knees to elbow
WOD
5 rounds
30 seconds at each station
Box jump
V-up
row (calories)
kettlebell swings
double unders (3/1  singles)
rest 1 min between rounds

Recovery
Stretch
Sumo deadlift high pull