4/8/19

Warm Up

  • 10 Push Ups
  • 10 KBS
  • 10 Goblet Squats

Skill Work  8 round Tabata ring holds 20s on 20s off   4 rounds each position

  • Full Extension
  • bottom of the dip

Strength 1  8 min Front Squat 10-7-5-3-3

Strength 2  8 min Strict Press  10-7-5-3-3

WOD 16 min Cap

  • 200m Run
  • 27 Wallballs 20/14
  • 27 Box Jumps 24/20
  • 200m Run
  • 21 Wallballs
  • 21 Box Jumps
  • 200m Run
  • 15 Wallballs
  • 15 Box Jumps
  • 200m Run
  • 9 Wallballs
  • 9 Box Jumps
  • 200m Run