Warm up
jjs t’s pogos Lungesf
20 pushups
20 Situps
20 Oh Squats w/ plate (10/15)
Hips
pushaways
pvc
WOD
TEAM WOD
24 min team AMRAP
2 or 3 teams
1). 6/8 cals Assault Bike
2) 10 KB Goblet Squats
3). 6 Box Step ups with a plate (10/15)
4). 20 Mountain Climbers 5). 12 Wall Balls (16/20)
when everyone gets their portion complete, THEN everyone advances a position
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Skill 100 Double Unders or 50 attempts Bend Over Rows 4x8@70% 1RM WOD 30 OH Walking Lunges (15/25) 40 Front Squats (65/95) 50 Jumping Lunges (Air 40 Back Squats (85/95) 30 Ring/Bar Dips THIS IS IT: L
Skill Floor Bench Press 4x8@65-70% 30 GHD's WOD 3 mins to complete 8 Thrusters (65/95) 4 Burpees 8 Hand Stand Push ups 4 Burpees 8 Floor Wipers Rest till end of 3 mins Repeat 4 more x (5 total)
Skill 6 sets of 5's on Toes to Bar, try to string em. 2x30 Push ups (mix em up) WOD 3 Rounds of 25 Double Unders 20 Sit ups 10 Crossovers (attempts) Then, 6 Rounds of 7 Power Snatches (65/95) 7 (1 str