Rain- Indoors Primarily
Warm Up
30/25 Calorie Row if outside run one loop
Then with Medball
2 Rounds
-5 Deathmarch (from back of square to front is one rep)
-10 Glute Bridge w/Feet on Med Ball
-10 Toes To Medball
-10 Med Ball Thruster
Mobility
Hamstring and Glute Rolling
Strength
E2MOM14
Deadlift
3 Reps
WOD
2 Rounds
20|15 Calorie Row
20 Pull-ups
20 Wall Balls 20|14
20|15 Calorie Row
20 Toes to Bar
20 Wall Balls
Level 2 – 14|10
Level 1 – 15|12 Row, 15 Pull-ups/Toes to Bar, 15 Wallballs 14|10
ADV WOD
2 Rounds
30|20 Calorie Row
15 Bar Muscle-ups
30 Walballs 30|20
30|20 Calorie Row
30 Toes to Bar
30 Walballs 30|20
MOD WOD
2 Rounds
200M Run
20 Renegade Row 50|35
20 Single Arm Thruster
200M Run
20 Med Ball V-Ups
20 Single Arm Thruster
L2 – 35|20, Regular V-Ups
L1 – 25|15, Regular V-Ups
ADV – 70|50, Med Ball Run