Warmup-
Foam Roll Hip Flexors
3 Rounds:
:10 Airbike Sprint
8 Air Squats or Jump Squats
1/2 Length Gymnastics Bear Crawl
8 Sandbag Zercher Squat or KB Goblet Squat
WOD:
FITNESS-
a. E4M for 16min
15 Goblet Squats
10 Burpees AFAP
Rest Remainder of 4 minutes
b. Rest additional 10min
c. E4M for 16min
15 Russian Swings
12/8 Cal AB AFAP
Rest Remainder of 4 min.
PERFORMANCE-
a. E4M for 16min
10 Power Clean 135/95
15 Burpees AFAP
Rest Remainder of 4 minutes
b. Rest additional 10min
c. E4M for 16min
10 Front Squats 135/95
20/15 Cal Row AFAP
Rest Remainder of 4 min
Categories: WOD

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