Warm-up (No Measure)
Side Lying T-Spine x 10
Superman x 25
Sot Press x 15
Push Jerk + Split Jerk (5×2/1 @ 70%-80%)
Metcon (AMRAP – Reps)
6 Min. AMRAP
10 GHD sit-ups
20 OHS 45/35
Metcon (Distance)
Cashout
3 Min Max Distance on Ski-Erg
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#