Warm up
3 rounds
10 jumping jacks
10 mountain climbers
6 Sampson stretch (3 on each leg)
3 inch worms
Strength : dead lift
3x5
WOD
7 rounds of
7 kB swings (15/25lbs)
7 power cleans
7 box jumps
7 wall ball shots (10/14 lbs)
7 cal row/bike
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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