Strength
Sumo-Deadlift
5-5-5-5-5
WOD
750m Row
50 Thrusters (95,65)
750m Row
Level 2- 75,50
Level 1-55,35
Endurance Class – 10:00am
In 2 minutes
Run 200m
Then
AMRAP Box Jump Overs
Rest 2 minutes (25 Ab mat sit-ups while resting)
In 4 minutes
Run 400m
Then
AMRAP DB Renegade Row
Rest 2 minutes (25 Ab mat sit-ups while resting)
In 5 minutes
Run 600m
Then
AMRAP Box Jump Overs
Rest 2 minutes (25 Ab mat sit-ups while resting)
In 5 minutes
Run 600m
Then
AMRAP DB Renegade Row
Rest 2 minutes (25 Ab mat sit-ups while resting)
In 4 minutes
Run 400m
Then
AMRAP Box Jump Overs
Rest 2 minutes (25 Ab mat sit-ups while resting)
In 2 minutes
Run 200m
Then
AMRAP DB Renegade Row
Score = Box jump overs
*Scaling options posted during class
At Home WOD
5 Rounds
45 on: 15 off
Jumping Air Squats
Bicycle Crunches
Forearm Plank Hold
Hand Release Push Ups