Updated: Jan 21, 2019
Warm up
2 min on bike
10 air squats
10 push ups
10 burpees
10 inch worms
WOD
In teams of 2 complete
50 plate jumps
100 air squats
50 plate jumps
100 wall ball sit ups
50 plate jumps
100 box jumps/step ups (alt legs if stepping)
50 plate jumps
100 lunges
50 plate jumps
100 push ups
50 plate jumps
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 wrack, overhead WOD 12 EMOM 3 wall Walks 5 burpees
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 Snatch 20 push ups
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 shoulder taps Strength: prep for WOD WOD For 20 min on the 4:00, 8:00,