Primarily Outdoors (Unless Raining)
Please do not park in the lot
Warm-up
12-9-6
-Mountain Climbers x2
-KB Tater
-Lateral Up and Over
-SL V Ups
Mobility
Quad/Hip Stretch
Strength
E3MOM15
1. 10 Front Rack Lunge (5 each side)
2. 10 Weighted step-ups
3. Rest
Keep weight moderate on both movements
WOD
Buy-In
75 Sit-ups
-Then-
30-20-10
Overhead Squat 115|75
Box Jump Over
Kettlebell Swing 2|1.5
Level 2 – 95|55
Level 1- 65|35
ADV – 135|95
Extra Work
AMRAP 10
100m Run
100ft Sandbag Carry 190|140
100ft HS Walk
*Goal is 3+ Rounds. Where necessary, scale to 140|90 and 50ft Walk. HS Walks can be scaled further to 3 Wall Climbs or 20 Shoulder Taps