(No Measure)
30:30 Row
2 Rds
50ft Bear Crawl
10 Banded Supermans
15 Tricep Activation
Bench Press (5×3@70-80%)
Metcon (No Measure)
10 EMOM
8 DB/KB Snatch (4/4)
8 Box Jumps
Perform all 16 reps within each minute
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#