Warm Up
Warm-up – General
:15 Jumping Jack
:15 Air Squat
:15 Mountain Climber
:15 Jump Squat
4 Rounds
Warm-up – Mobility/Stability
Quadruped Crawl
Hand Stand Hold
Hollow Rock
:20/:05 x 9 Intervals
Workout of the Day
1. WOD
With a partner, alternating rounds:
AMRAP 6:
6 HSN (115/75)
6 T2B
Rest 3 minutes, then
AMRAP 6:
9 OHS (115/75)
9 Ring pushups
Rest 3 minutes, then
AMRAP 6:
12 Wall ball
12 Burpees
Score total rounds + reps for each AMRAP.
—————–EXTRA———————-
(Weightlifting,gymnastics, conditioning, and endurance work can be done as desired to work on weak areas of your fitness. This is for motivated people only.)
2. WEIGHTLIFTING
PCL from Block @knee – OTM 20 (Work-up)
3. GYMNASTICS
HSPU: 100 for time
4. CONDITIONING
Butcher Low Push: 25M (#90/#70)
Rest 1:00
10 Rounds
5. ENDURANCE
Row: 250M
Rest 1:00
10 Rounds
6. PLYOMETRICS
Box Jump: 3 Every :15 x 16 (30”/24”)
Post your results to the Whiteboard.
