Pre WOD:
Alternate between Push Ups and Air Squats
On the :30 for 5:00 minutes. Example: Push up for :30, then :30 Air Squats for :30 for a total of 5:00 minutes.
WOD
20:00 Amrap
8 Box Jumps 30/24
8 Burpee (Jumping for max height)
200m run
6 Deck Squats
6 Knee to Elbow
Post WOD
3x:20 Prone Cobra
3×15 Band Good-morning
Results: 6 + 7 (First in class)
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