Warm up 3 mins cardio 1 min kb OH Walk 2 Rounds of: 1 min jump rope or lines over 1 min Dying Bugz 1 min hole Sit Then WOD 21-15-9-3 of: DEADLIFTS (155/225) Deficit Push ups Jumping Lunges Ring Dips
Warm up Runners warm up: jj/t/pogo/lunges Run 2 laps/bike/ski/Row -3 mins 3 min AMRAP 357’s Push ups, Sit ups, Squats PVC ABSTRACTOR WOD “Lauren” (truly a “Nasty Girl”) 4 rounds of: - run 1 lap - 10
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