Pre WOD
Tabata 8x :20/:10
Pick one:
Double Unders
Rowing
Score is lowest round.
Tabata 8x :20/:10
Pick one:
Double Unders
Rowing
Score is lowest round.
Pre WOD 2
5×8 Perfect Push Up
5×5 (Each Leg) KB Single Leg Deadlift
5×8 Perfect Push Up
5×5 (Each Leg) KB Single Leg Deadlift
WOD
15:00 AMRAP, on the minute drop for 2 push ups.
15:00 AMRAP, on the minute drop for 2 push ups.
5 Burpee Box Jump 24/20″
100m Run or row or ski (Pick 1 for the workout)
5 Squat Jump-Chest to Bar Pull Up
(Mix the two movements to be 1 full movement, Squat Jump into a jumping chest to bar pull up)
100m Run or row or ski
5 KB Power Swing 24/16kg
100m Run or row or ski (Pick 1 for the workout)
5 Squat Jump-Chest to Bar Pull Up
(Mix the two movements to be 1 full movement, Squat Jump into a jumping chest to bar pull up)
100m Run or row or ski
5 KB Power Swing 24/16kg
Post WOD
800m Jog
Stretch
800m Jog
Stretch
Results: 4 + 11rx (1st in class)
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