Indoors Primarily
Warm Up
2 Rounds
:40 Work/:20 Rest
-Push-Up with Press out
-Single Leg Glute Bridge Right Leg
-Single Leg Glute Bridge Left Leg
-Body Saw
Gymnastics
EMOM10
Odd- 5 Strict Pull-ups
Even- 5 Strict Ring Dips
Outdoor Strength
EMOM10
5 Bent Over Barbell Rows
5 Negative PushUps – 5 Seconds on the way down
Strength
EMOM10
Box Squat
2 Reps
Outdoor Strength
EMOM 10
Front Box Squat
2 Reps
5 Second Negative
WOD
“WALLY”
Ascending Ladder
10 minute AMRAP of
10 Double Unders
10 Wall Balls to a 10ft target 20|14
20 Double Unders
10 Wall Balls
30 Double Unders
10 Wall Balls…
Level 2- ½ Double Unders
Level 1- 2x singles
ADV – 30|20lb Ball, Double Unders x2
Outdoor WOD
“WALLY”
Ascending Ladder
10 minute AMRAP of
10 Double Unders
10 Empty Barbell Thursters
20 Double Unders
10 Barbell Thursters
30 Double Unders
10 Barbell Thursters…
Level 2- ½ Double Unders
Level 1- 2x singles
ADV – 65/45, Double Unders x2
Extra Work
800M Sandbag Carry
*Everytime you break 5 Burpees