Warm up
3 rounds
run 200 m
10 wall balls (10/14lbs)
3 wall walks
Strength:
12 EOMOM
sprint 100m
(sprint 100m every other min for 12 min)
WOD
10•15•20•15•10
Weighted sit ups
thrusters (barbell only)
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See AllWarm 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
310
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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,
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