WARM UP
3 rds:
10 Broad Jumps
10 Ring Rows
20 Alt Lunges
20 DU
10 Push Ups
30 sec hollow hold
BUY IN
Free:
5 sets - 60 sec superman, 60 sec rest
RX :
take 5 min to build to 60% then
Every 2 minutes, for 10 minutes (5 sets of):
Deadlift x 5 reps TNG - ascending
Comp:
same as RX
SKILL
one steady pace the whole workout
WOD
Four rounds for time of:
10 Burpee Box Jump Overs (24″”/20″”)
15 Wall Ball Shots
20 Double Unders
8 K2M
free: Step overs/SU/V-ups
comp: TTB
CASH OUT
N/A
MOBILITY
everything
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