WARM UP:
400 M. Run or Row
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility
WIN
SKILL / LIFT:
Warm up Wod Movements
WOD:
800 M. Run
Then:
50-40-30
Synchronized Front Squats (185/125) (165/115)
Synchronized Burpees
*Teams of 3 = 40-30-20
Then:
800 M. Team Run
FIT
SKILL / LIFT:
Warm up Wod Movements
WOD: (Teams of 4)
800 M. Team Run
Then:
3 Rounds
40 Goblet Squats (53/35) (44/26)
40 Burpee 6″
Then:
800 M. Team Run
*Teams of 3 = 30-30
Recent Posts
