Primarily Outdoors – Please do not park in the lot
Warm-up
Coach Led…
10 Lateral Up & Overs
5 Burps
10 Step Ups
5 Burpees
10 Box Jumps
5 Burpee Box Jumps
-Then-
Grab a barbell*
10-8-6-4-2
Plank up and over the barbell
BB Good Mornings
BB Front Squats
BB Strict Press
*add weight to the bar each round
Strength
E3MOM15
‘Hulk Salad’ Complex
2 Power Cleans
2 Front Squats
2 Jerks
WOD
10 Min Ascending AMRAP
2 Hang Power Cleans 135|95
2 Burpee Box Jumps
4 Hang Power Cleans
4 Burpee Box Jumps
6 Hang Power Cleans
6 Burpee Box Jumps
…
Level 2- 115|75
Level 1 – 95|65
ADV – 155|105
Extra Work
6 sets
Sprint 200m
Rest 1:1
*can sub 12|9 Cals Ski or Rower outside