Attention – Please do not run in the bike lane. You take the risk of being run over and flipping an innocent biker over the handlebars.
Warm-up
6:00 Agility ladder
-High Knees
-Side Shuffles
-In and Out
-Plank walks
-Hop scotch
Ect..
WOD
At 0:00
600m Run
15 Shoulder to Overhead 135|95
25 Wall Balls 20|14
35 Burpees
At 12:00
600m Run
12 Shoulder to Overhead 155|105
25 Wall Balls
30 Burpee Lateral Jumps
At 24:00
600m Run
12 Shoulder to Overhead 175|115
25 Wall Balls
25 Bar Facing Burpees
Level 3- 115|75, 135|95, 155|105
Level 2- 95|65, 115|75, 135|95, 20 Wall Balls, 25-20-15 Burpees
Level 1- 75|45, 85|55, 95|65
Extra Work
5 Sets:
2 Touch-and-Go Rope Climbs
– Rest as needed between sets
*ADV = 10 Sets