OUTDOORS where temps allow – please do not park in the lot
Warm-up
AMRAP 3
200M Run
-Then-
5 PVC Pass Throughs in the Bottom of a Squat
30 Single Unders
-30s Rest-
AMRAP 3
200m Run
5 PVC/BB Sotts Press
20 Double Unders
-30s Rest-
AMRAP 3
200M Run
-Then-
5 BB OHS with a 1s Pause in the bottom
20 Double Unders
Mobility
Calf Stretch
Thoracic Rolling
Midline
In 3 Minutes
30 Hollow rocks
15 Jack knives
In the remaining time:
Plank Hold
-Rest 1 Minute-
In 3 Minutes
30 Sit-ups
20 Double Crunches
In the remaining time:
Plank Hold
WOD
At 0:00
600m Run
30 Overhead Squats 95|65
75 Double Unders
At 9:00
600m Run
20 Overhead Squats 115|75
75 Double Unders
At 18:00
600m Run
10 Overhead Squats 135|95
75 Double Unders
Level 2- 75|50-95|65-115|75, 35 Double Unders
Level 1- 55|35-75|50-95|65, 140 Singles
Extra Work
7-6-5-4-3
Unbroken Power Snatches