Metcon (Time)
x1 Pull-up
x2 Thrusters
x3 SDHP
x4 P. Press
x5 AKBS
x6 Sit-up
x7 Squats
x8 Box Jumps
x9 Burpees
x10 DL
x11 Wallball
x12 Front Rack Lunges
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#