Warm up
3 rounds
5 air squats
5 burpees
5 sit ups
100m run
Strength: max plank (4 attempts @ max plank, rest 1-2 minutes between attempts
WOD
2 rounds
400 m run
25 box jumps/step ups
25 wall balls
25 handstand push ups (or “L” dips)
25 air squats
25 Russian twists (only count 1 side)
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,