Monday
Warmup/Mobility)
2-3 mins Running Drills
Teams of 3-4 Relay, 3 Rounds each:
1) 50’ Bear Crawl + 10 Ball Slams (run back each time)
2) 50’ Frog Leap + 10 V-Ups holding ball over chest
3) 50’ Backwards Bear Crawl + 10 Jumping Squats holding ball
WOD A) For time:
40 Cal Row
30 Burpee Plate Jumps 45lb plate – two foot jump/land, hips must extend on top of plate
20 Wallballs 20/14lb
10 KB Swings 32/24kg
-Rest 3 mins-
40 Cal Row
30 KB Swings 32/24kg
20 Burpee Plate Jumps
10 Wallballs 20/14lb
-Rest 3 mins-
40 Cal Row
30 Wallballs 20/14lb
20 KB Swings 32/24kg
10 Burpee Plate Jumps
