WARMUP
ON OWN - get loose - mobility movements (arms/legs) pvc roll ROW or JOG 200meters
Group dynamic movements - 3 lines - start on one side - dynamic movements across floor then run 100m. High Knees, High Kicks, Football shuffle, spartan crawl
GROUP RED LINE - quick CORE work with Coach Bill
Group dynamic movements - 3 lines - start on one side - dynamic movements across floor then run 100m. High Knees, High Kicks, Football shuffle, spartan crawl
GROUP RED LINE - quick CORE work with Coach Bill
WcG 3 Person Partner WOD
BACK of BOX - 12 MIN AMRAP
A1 run 200
A2 7 pull up, 7 hrpu, 7 squat jumps
A3 5 HSPU, 5 thrusters 5 BJOs [95/65, 85/55, 75/45, 65/35]
A1 run 200
A2 7 pull up, 7 hrpu, 7 squat jumps
A3 5 HSPU, 5 thrusters 5 BJOs [95/65, 85/55, 75/45, 65/35]
5 MINUTE TRANSITION
FRONT OF BOX - 12 MIN AMRAP
A1 Air Bike 1 minute
A2 Wall Ball Shots [20/14, 14/10, 10/8]
A3 Ball Slams
5 MINUTE TRANSITION
CASH OUT
3 minutes of work EMOM
A1 max rope climb
A2 max calorie row
A3 max KB Swing 53/35, 44/26, 35/18
each athlete completes a movement at the top of minute and RECORD
