DATE – Thursday
Warm-up/Mobility
3-4 mins knee tag, all vs. all – 5 jumping jacks if you get tagged
Shoulder Stretch with bands
WOD A) 10-15 mins skill practice; choose a skill you need to work on:
Double Unders
Rope Climb
Muscle Up
Handstand
Etc.
WOD B) For time:
400m Run
15 Burpees
30 Ball Slams 40/30lb
1 Rope Climb (5 Ring Rows or 3 Pullups)
400m Run
15 Burpee Ball Slams 40/30lb
2 Rope Climbs (10 Ring Rows or 6 Pullups)
400m Run
2 Burpee toe touches then 10 Wallballs 20/14lb x 5 sets
1 Rope Climb (5 Ring Rows or 3 Pullups)
400m Run
WOD C) Banded Plank 3×45-60 secs – Alternate with partner
