WED
Warm-up
Metcon (AMRAP – Rounds and Reps)
WARM UP
DIVIDE CLASSES IN 2-3 TEAMS(MAX 5 PEOPLE PER TEAM)
SUICIDE RUN RACE
30 YARDS
TOTAL 0F 3 CONES
DIVIDE CLASSES IN 2-3 TEAMS(MAX 5 PEOPLE PER TEAM)
SUICIDE RUN RACE
30 YARDS
TOTAL 0F 3 CONES
1-BEAR CRAWL TO THE FIRST CONE
2-BROARD JUMP TO THE SECOND CONE
3-SPRINT TO THE 3RD CONE TOUCH THE GROUND AND SPRINT BACK
3X EACH PERSON
WOD
16 MIN AMRAP
6 BURPEES ON PLATE
6 DB ONE ARM OH LUNGES(TOTAL)20/30
25/45( NO NEED TO EXTEND HIPS ON TOP)
12 DB POWER SNATCHES( TOTAL)
12 D/L 135/185