WOD
“OPENING UP”
AMRAP 15:
10 Wall Balls (20/14)
15 Burpee Box Jump Overs (24″/20″)
20 Wall Balls (20/14)
15 Burpee Box Jump Overs (24″/20″)
30 Wall Balls (20/14)
15 Burpee Box Jump Overs (24″/20″)
…
Add 10 Wall Balls Per Round
*Score = Rounds + Reps
Example Score: if an athlete completes the round of 40 Wall Balls + 15 Burpee Box Jump Overs and completes 10 Wall Balls into the round of 50 . . . their score would be 4 + 10.
MOBILITY
1:00 Elevated Spiderman on Box (each side)
1:00 Elevated Pigeon Pose on Box (each side)
AFTER CLASS
Strict Press:
5 Reps @ 40% 1RM
5 Reps @ 50% 1RM
5 Reps @ 60% 1RM
For Time:
400 Meter Sandbag Run
50 GHD Sit-ups
400 Meter Sandbag Run
35 GHD Sit-ups
400 Meter Sandbag Run
20 GHD Sit-ups
