A. WARMUP
400 Meter Run
Leg Swing
Hip flex/ Ham/ Up and Down
Shoulder Joint
Torso Twist
– Medball –
Deep SQ
Front SQ
Front Plank on the Ball
– Floor –
Scapula Push up
– Medball –
Strict Press
Push Press
DL
Clean
– ROPE –
20 Single Under
20 DUs
– Bar –
20 Hang Knees raise
Scoring: Not Scored
B. TEAM WOD
Team of 2
80 Wallball / Dip Hold(Ring)
80 Toes to bars / Wall Sit
80 DB Push Press / Hanging Knees Raises (50/35)
80 Double-Unders / Front Plank
80 DB Power Clean / Bar Hang (50/35)Scoring: Not Scored