WOD
8 Rounds
Rest :30 after each round
8 Rounds
Rest :30 after each round
8 Burpee
8 Pull Up
8 Box Jump 24/20″
8 Wall Ball 20/14lb
100m Run or row or ski
8 Pull Up
8 Box Jump 24/20″
8 Wall Ball 20/14lb
100m Run or row or ski
Score is total time. The goal today is to work as fast as you can during your work period and take time to recover so you can maintain that work pace. We get to work squatting/pulling and jumping patterns. Focus on a good warm up so you can move fast.
Pre WOD
Lateral work:
3×5 Lateral Lunges
3x10m Lateral Squat/Shuffle
3×20 Lateral Hops
Lateral work:
3×5 Lateral Lunges
3x10m Lateral Squat/Shuffle
3×20 Lateral Hops
Post WODCrossover Symmetry Work or
3x:30 Prone Cobra
3x:30 Samson Stretch
3x:30 Prone Cobra
3x:30 Samson Stretch
Results: 23:59rx (1st in class)
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