Indoors/Outdoors
Warm-up
400M Run
Then
*10-8-6
-Bar Facing Burpee
-Banded Good Morning
-Banded Step Up
-Overhead Squat with Band Overhead
WOD
3 Rounds
3:00 work/1:00 Rest
1 Squat Snatch 135|95
4 Burpees over the Bar
6 Pull-ups
6 Minutes Rest and Sanitize
Rx+ – C2B
Level 3- 115|75
Level 2- 95|55, 15-12-9
Level 1- 75|35
ADV- 155|105, Strict Pull Ups
WOD
11 Minute AMRAP
200M Sandbag Run
10 Box Jumps
14 Lunges 1.5| 1
Level 2- 1|0.75
Level 1- 0.75| 0.5
ADV – 100m Sandbag Hug Carry 140|90, Single Arm Overhead Lunges*
*start with your non-dominant arm and switch arms each round.
Extra Work
EMOM 8
Odd: 1 Legless Rope Climb*
Even 25-50’ HS Walk**
2:00 Rest
EMOM 8
Odd: 10 SHSPU
Even: 10 Strict TTB
*scale to legless as high as you can and finish with legs
**scale to 10 seated db V-Press