DATE – Wednesday

 

Warm-up/Mobility

 

5 min quad/glute roll

Dynamic hip opener

 

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

 

WOD B)

 

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.

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