Warm up:
Sally Squats
(play song “bring Sally up” and squat down when song says “bring sally down” sqaut up when song says “bring sally up”
stretch 10 min
for 10 min EMOM
every min on the minute perform
3 snap lateral high jumps
3 snap side jumps LF
3 snap side jumps RT
WOD
100 squats
80 mountajn climbers (count 1 leg only)
60 lunges
40 Russian twists
20 box jumps
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 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,