DATE – Wednesday




5 min quad/glute roll

Dynamic hip opener


7-10 mins to warmup Back Squats etc. for workout




3 Rounds For time:


200m Sandbag Run

12 Back Squats @ BW (first 12 should be unbroken – racks can be used)

24 Ball Slams 40/30lb

3 Rope Climbs (10 Ring Rows)


Immediately after 3 rounds are completed, perform 100/75/50 Double Unders (Adv/Int/Beg – or 300 singles). Time is called once double unders are complete.


WOD C) 50 weighted situps – anchored. Hold slamball on chest.