Monday, Sept. 30, 2024

Warm up

20 Pogos

Jog 2 laps or Row 500m or Bike 1000m

3 min AMRAP

3 Wall Balls

5 Push Ups

7 Hollow Rocks

PVC

15 Push Aways

5-7 mins work on Pull ups

WOD

8 mins of :30/:30’s

Max Dumbell Snatches (35/50)

4 mins of :30/:30’s

Max Alt. Box Step Up w/DB

2 mins max of TTB