WOD

10.02.18

WARM UP

General & Specific

TEAM WOD of 2 – switching every round

AMRAP 5’

5 Toes to Bar

10 Box Jump

-rest 3’

AMRAP 5’

5 Calories Assault Bike

10 Jump Squat

-rest 3’

AMRAP 5’

5 Burpees Plate @45/35lbs

10 Plate Ground-to-over-Head@45/35lbs

-rest 3’

AMRAP 5’

5 DB Thruster@45/25lbs

20 Double Unders

WARM UP

General & Specific

TEAM WOD of 2 – switching every round

AMRAP 5’

5 Knee to Elbows

10 Box Jump step down

-rest 3’

AMRAP 5’

5 Calories Assault Bike or Row

10 Jump Squat

-rest 3’

AMRAP 5’

5 Burpees Plate @35/25lbs

10 Plate Ground-to-over-Head@35/25lbs

-rest 3’

AMRAP 5’

5 DB Thruster@30/20lbs

20 Double Unders or 60 SU

WARM UP

General & Specific

TEAM WOD of 3 – switching every round

AMRAP 5’

5 Knee Raises

10 Box Step Ups Alternating Leg

-rest 3’

AMRAP 5’

5 Calories Assault Bike or Row

10 Air Squat

-rest 3’

AMRAP 5’

5 Burpees

10 Plate Ground-to-over-Head

-rest 3’

AMRAP 5’

5 DB Thruster

30 SU

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