Indoors Primarily
Warm Up
2 Rounds
40s on 10s off
Med Ball Thrusters
MB Active Hug Squat Hold
MB Hamstring Curls
½ Kneeling Reverse Cross Chops left
½ Kneeling Reverse Cross Chops right
Mobility
Quad Rolling
Couch Stretch
Strength
E2MOM12
Back Squat
3 Reps
WOD
60/50 Calorie Row
50 Wall Balls
40/30 Calorie Row
30 Wall Balls
20/15 Calorie Row
10 Wall Balls
Level 2 – 50-40-30-20-10-10
Level 1 – 30-30-20-20-10-10
ADV – 2 Rounds – rest 5 minutes between rounds 1st round – 11ft Wall Balls. 2nd round 30/20lb ball
Outdoor WOD
800m Run
50 Wall Balls or DB Thrusters 20’s|15’s
600m Run
30 Wall Balls or DB Thrusters
400m Run
10 Wall Balls or DB Thrusters
Level 2 – 50-40-30-20-10-10
Level 1 – 30-30-20-20-10-10
ADV – 11ft Wall Balls or 30/20lb ball
Extra Work
EMOM 12
Odd – 4 Bench Press 3-1-X-1*
Even – 8 Bent Over T-bar or Barbell Row
* 3 Second negative, 1 second pause, explode up, 1 second reset at the top.