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

 

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