Pre WOD
10-1 Box Steps with KB in Goblet Squat Position, start light and work up to a heavy KB for your lower reps. Complete the ladder for each leg, 10 each leg, 9 each leg…down to one final rep on each leg.
10-1 Box Steps with KB in Goblet Squat Position, start light and work up to a heavy KB for your lower reps. Complete the ladder for each leg, 10 each leg, 9 each leg…down to one final rep on each leg.
20″/16″
Complete 5 Perfect Push Ups between each set.
Not for time. 10:00 CapWOD
Backwards Baseline (In heats every 3:00 minutes to avoid back up time on the rower.
10 Pull ps
20 Push Ups
30 Sit Ups
40 Air Squats
500m Row
Complete 5 Perfect Push Ups between each set.
Not for time. 10:00 CapWOD
Backwards Baseline (In heats every 3:00 minutes to avoid back up time on the rower.
10 Pull ps
20 Push Ups
30 Sit Ups
40 Air Squats
500m Row
For time.
Rest 1:00
Rest 1:00
Then,
100 Double Under for time
100 Double Under for time
Rest 1:00
500 Flutter Kicks, not for time. break reps as needed.
Post WOD200m Cool Down Jog
Foam Roll and Stretch
500 Flutter Kicks, not for time. break reps as needed.
Post WOD200m Cool Down Jog
Foam Roll and Stretch
Results: 4:19rx
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