Primarily Outdoors
Please do not park in the lot
Warm-Up
-1 Minute of Singles and Calf stretching
-Double Under Drills
Then
EMOM 8
1. 50 Double Unders or 40s of attempts
2. 14 Front Rack Lunges
3. 10|7 Plank to Push Up with a Push Up Included
Single Leg Deadlift*80
*30s Right, 30s Left
Strength
Work in with a Partner to minimize plates or Deadlift indoors
E3MOM15
Deadlift
1. 10 Reps
2. 8 Reps
3. 6 Reps
4. 4 Reps
5. 2 Reps
-Climb in weight. Record weight for all 5 Sets. Try to complete with hands on the bar for each set.
WOD
30-20-10
Front Rack Lunges 95|65
Double unders x3 (90,60,30)
Level 3 – 80|55
Level 2 – 75|45
Level 1 – 65|35
ADV – 115|80, Double Unders X 5 = 150|100|50
Extra Work
Row 250m
Row 500m
Row 1000m
Row 500m
Row 250m
*Rest 1 Minute between efforts