Warm-Up
30 second row
20 double unders or single unders
100 m shuttle run
10 air squats
5 box jump overs
5 pull-ups or ring rows
10 ab-mat sit-ups.
WOD prep
2 DB dead lifts
2 DB hang power cleans
2 DB front squats
2 DB push press
Build to WOD weight.
WOD
AMRAP 4
5 DB dead lifts
5 DB Hang power cleans
5 DB front squats
5 DB Push Presses
*Scale load as needed.
Rest 4 minutes
Then, AMRAP 4
50 Double-Unders or single unders
100 meter Shuttle Sprint
250 meter Row
Rest 4 minutes
Then, AMRAP 4
5 Pull-Ups
10 Box Jump-Overs (20)
15 Air Squats
20 ab-mat sit-ups
Option for pull-ups:
Bar assisted or ring rows
Post WOD:
Foam roll for 5 minutes
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