Updated: Jan 21, 2019
warm up
3 rds
200m row
10 ball slams (10/20 lbs)
5 inch worms
strength: back squat
5x 10 (Start w air squat)
WOD
4 rds
20 air squats (or empty barbell)
15 sit ups (shoulders should pass over hips)
10 burpees
Warm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front...
Warm up 2 rounds row 400 m 25 dbl unders 4 inch worms 30 second quad stretch Strength: 5x3 over head squat WOD 3 rounds 200m run 10 power...
Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10...
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