(No Measure)
20 Hip Circles
30 Superman
20 Squat Therapy
Front Squat (5-5-5-3-3-3-3-3)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Compare from 10/12/15
Warm-up
Running Drills
2 Rounds
Band Assisted Hip Flexor Stretch
Band Assisted Lat Stretch
3 Rounds
Alternating Single Arm Hang x10
Alternating Plank to Pike Toe Taps x20
Jumping Jacks x30
WOD Movement Demo
Metcon (AMRAP – Rounds and Reps)
30 AMRAP
400m Run
Then
3 Rounds
15 Wall Balls 20/14
10 Pushups
5 Strict Pullups
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#