Author: arnie

5 MIN STRETCHING

WARM UP
200 MT JOG
5 PUSH UPS
5 GOOD MORNING
10 AIR SQUATS

WOD
800 MT RUN
15 D/L 135/185
3 RDS OF CINDY( 5 PULL UPS, 10 PUSH UPS,15 AIR SQUATS)

400 MT RUN
15 D/L
3 RDS OF CINDY

200 MT RUN
15 D/L
3 RDS OF CINDY

1-1-1-1-1-1-1

5 RDS
10 POWER CLEANS 95/135
10 PUSH JERK
SUICIDE RUN

6 RDS
12 PULL UPS
6 BURPEES
12 POWER SNATCHES 65/95
6 DB THRUSTERS
200 MT RUN

5 MIN STRETCHING

CORE
50 SIT UPS
25 V-UPS
25 HOLLOW ROCKS

WOD
21-18-15-12-9-6-3
POWER CLEANS
WALL BALLS
RX 65/95
RX+95/135

TEAMS OF 3
120 CAL ON THE BIKE ( SWITCH EVERY 10 CAL)

WOD
4 RDS
400MT RUN
12 OHS 55/75
24 KB SWINGS 35/55

5 MIN STRETCHING
WARM UP

100 MT JOG
10 STEP UPS

3 RDS
9 BOX JUMP OVERS
18 HANG POWER CLEANS 85/115
9 KNEES TO ELBOW
18 HOLLOW ROCKS

GRAB A PARTNER
ROW 1600 MT SWITCH EVERY 200 MT