Warm up
20 side jumps
20 high knees
20 butt kickers
20 speed skaters
20 jumping jacks
For 10 minutes
complete 10 burpees at the top of every minute (rest the remaining time after you complete 10 burpees, the faster you do your burpee, the longer rest time you’ll get for the next minute to start)
rest 2 minutes
For 10 minutes at the top of every minute complete 8 thrusters (25/35 lbs)
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,