Warm Up
A) 800m Run or Row
Then 4 rounds:
– 5 Wall Ball
– 10 Step-ups
– 10 Box Jumps
B) 3 Rounds:
– 10 Ring Rows
– 10 Push-ups
– 10 Dumb Bell Press
WOD
For Time
– 800m Run or Row
– 80 Air Squats
– 20 Double Dumbbell Hang Clean & Jerk (#35/25) or sandbag
– 10 Burpee Box Jump or Burpee Step-ups
– 400m Run or Row
– 40 Air Squats
– 20 Double Dumbbell Hang Clean & Jerk (#35/25) or Sandbag
– 10 Burpee Box Jump or Burpee Step-ups
– 200m Run or Row
– 20 Air Squats
– 20 Double Dumbbell Hang Clean & Jerk (#35/25) or Sandbag
– 10 Burpee Box Jump or Burpee Step-ups