Warm up
3 rounds
20 jump ropes
5 bike cals
6 quad stretch/high kicks
WOD
Never forget
200 m run/row
11 push press (25/35 lbs)
11 goblet squats
11 “L” switch sit ups
11 wall balls (10/12 lbs)
11 push ups
11 Russian twists
11 box jumps (as high as you can)
11 cleans (30/50 lbs)
11 burpees
200m run/row
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,