WOD

WARM UP 3 Rounds: 10 Air Squats 10 Squat Jumps 10 Side Lunges 10 Push Ups 10 Sit Ups STRENGTH Deadlift 18 Minutes: Build to a 3RM (MUST be Touch & GO Reps)

WARM UP 100 Jumping Jacks 100 Double Unders 50 Jumping Jacks 50 Double Unders 25 Jumping Jacks 25 Double Unders

WARM UP 12 min 3 rounds 2 min Couch stretch 30 sec rotation R/L 1 min Dead Bug 1 min Plank into Superman Hold

WARM UP 100 m run 25 Hollow Rocks 100 m run 25 superman 100 m run 25 Push ups 100 m run 25 flutter kicks

WARM UP 30 Pass Throughs with the PVC 30 OHS with the PVC 30 Back Squats with the PVC 30 Side Lunges then Warm up with the weight you are going to use for the

WARM UP 2 Rounds of: 1 Minute Couch Stretch 1 minute Samson Stretch 1 Minute Wall Squat Hold 1 Minute Hollow Rocks 1 Minute Superman 1 Minute Toes to Bar/ Knee Tucks

WARM UP 400 M Run 20 Med Ball Cleans 20 Kip Swings 10 Pull Ups

WARM UP 30 Push Ups 30 Mountain Climbers 30 Hollow Rocks 30 Air Squats 30 Lunges

WARM UP Foam Roll for 4 minutes 1 Minute Couch Stretch 1 Minute Kip Swing then 6 minutes of Running/ Rowing SKILL DRILL 15 Minutes to work on the following: GHD Sit Ups Box JUMPS