FIT
WARM UP
1:00 Skipping
Then 2 Rounds:
10 PVC Pass Through
10 Beat Swings
10 Lunge and Twist
10 PVC Overhead Squats
10 Wall Balls
STRENGTH
EMOM 10
2 Power Snatch
+
1 Squat Snatch
Then…
3 Sets
5 Snatch Pulls
Work up in weight.
WOD
For Time
60 Wall Balls
60 Toes To Bar
60 Wall Balls
*Every Break, Including Movements = 30 Double Unders
D – choose weight, hanging knee raises, 60 singles
F – 20/14
P – 30/20
COOL DOWN
1:00/side Thread The Needle
10 Slow Cat Camel
10 Pass Throughs
Burn
WARM UP
1:00 Skipping
10 Mountain Climbers
10 Air Squats With A Pause
10 Jump Squats
20 Plank Shoulder Taps
SWEAT
A. Every 5:00 x3
150 Skips
50 Wall Balls
B. 4 Sets
10 Barbell (Use Trainer Bars) Curls
20 Push Ups Using Bar In Rig
