Pre-Wod:
Superset 3×5 SL KB deadlift and 5×3 strict pull up(10 min cap)
Superset 3×5 SL KB deadlift and 5×3 strict pull up(10 min cap)
WOD:
8min AMRAP
3x wall walks/wall burpees
6x KTE
9x wall balls
Rest 2min
6min AMRAP
5x goblet squat
10x split jumps (total jumps)
15x box jumps
Rest 2 min
4min AMRAP
10x hollow rocks
10x toe taps on a medball (each leg)
10x hand step ups or elbow step ups (each hand up counts)
Rest 1 min
2min AMRAP
400 m run
-with remaining time left complete max push ups.
Score=total rounds and push ups completed.
Post Wod:
Cool down row/run. 2x- :20sec Prone cobra and :20sec Samson stretch (each leg) (if enough time)
Cool down row/run. 2x- :20sec Prone cobra and :20sec Samson stretch (each leg) (if enough time)
Results: 16 Rounds + 20 pushups
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