Warm up
3 rounds
20 plank jacks
12 shoulder taps
5 wall walks
4 hip cradle stretch
>work up to wod weight on movements
WOD
run 800 m
15 dead lift (125/150 lbs)
15 burpees
run 400 m
12 dead lift (125/150 lbs)
12 burpees
run 200 m
9 deadlifts (125/150 lbs)
9 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,