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.