A. Five sets of:
Kettlebell Swings x 20 reps
Rest 30 seconds
Dumbbell Front Squats x 8-10 reps @ 20X1
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
Rest 30 seconds
B. Two sets for times of:
Burpees x 15 reps
300 Meter Run
Rest 2 minutes
A. Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0
B. Three rounds for time of:
10 Power Cleans (155/105 lbs)
10 Burpee Box Jumps (24″/20″)
warm up:
2:00 min jog between cones 100m
Dynamic Group Warm Up:
2x
10 zombie walks
10 high knees
10 skips
10 tip toe walks
10 side shuffles (after 5 switch directions)
skill:
jump rope
hula hoop
Tabata Syle:
8 rounds
30 sec jump rope
rest / pick up hula hoop
30 sec hula hoop
WOD:
For Time:
40 jumping jacks
20 sec plank hold
40 mountain climbers
20 sec plank hold
40 squats
20 sec plank holds
row 250m
Game & Healthy Snack