Box
Aerobic Capacity-
5 Rounds of-
2 Minutes ROW
2 Minutes BIKE
2 Minutes REST
Cash out-
100 Side throws- In couples
Plate & Dumbell WOD
Warm Up-
3 rounds of-
5 Lunge-Lunge-Squat
10 Sit ups
5 Push ups
5 Slow "Good mornings"
Part 1-
Single leg RDL Plate/DB- 4 sets of 8/8
Part 2-
Every 3 minutes for 5 rounds (15 minutes total)
50 "Mountain climbers"
25 Ground to OH with Plate / DB
– Rest in the remaining time.
For scale use less G2OH reps.
Bodyweight
Every 3 minutes for 5 rounds (15 minutes total)
50 "Mountain climbers"
25 Towel / TRX rows
– Rest in the remaining time.
