Warm up 15 each JJ’s, T’s, Pogos, Lunges Jog 2 laps 25 Dying Bugs Then, 1 Round of WOD as warm up WOD 4 rds of ”Fight Gone Bad” Style 1 min of: Front Squats Deficit Push Ups Wall Balls Pistols (1-leg
Warm up 3 laps/3 mins row/3 mins bike/ski 3 min AMRAP of 5 wall Balls 5 throws - bball, soccer,rugby Then Abstractor PVC Bend over rows 4x6’s WOD 16 min AMRAP 2, 4, 6, 8, repeat,repeat Power Cleans(75
Warm up Jog 2 laps/bike/Row 1 min hang 1 min hole sit 1 min wall Sit Run 1 lap Abs Circle 10 10-second push ups Muscle Up HIGH BOX TRANSITION PVC THRUSTER progression for workout WOD 21-15-9-3 Thrust
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