FIT
WARM UP
1:00 Cardio
10 PVC Pass Throughs
10 PVC OH Squats
10 Beat Swings
10 Lunge and Twist
10 Shoulder Rolls
10 BTN Press
5 Power Snatch
5 Squat Snatch
WOD
10-8-6-4-2
Squat Snatch
Bar Muscle Ups
–Rest 3–
For Time
100/80 Cals
100 Wall Balls
50 Toes To Bar
50 Front Rack Lunges
1200m Run
**Every Time You Break The Wall Balls, Ttb, And Lunges Perform 1 Wall Walk (This Does Not Include Switching Movements)
D – choose weight and power + ohs, [2x hollow rocks + push ups] ie round 1 = 20 hollow rocks + 10 push ups
F – 95/65, add weight to hollow rocks + ring dips
P – 135/95
COOL DOWN
1:00/side Pigeon
2:00 Frog
BURN
WARM UP
30 Lateral Hops
10 Inch Worms
10 Lunge And Twist
10 Push Press Per Side
10 Straight Leg Sit Ups
X2
SWEAT
(A)ÊAMRAP 3:00 x 4
50 Skips
30 Russian Twists
20 Kb Swings
–Rest 1:00–
(B) 50-40-30-20-10
Heel Touches
Grasshoppers
Bicycles
