Outdoors Primarily
Warm-up
2 Rounds
-5 Cuban Press with Change Plates
– 10 Turkish Sit-Up with/DB (5 Each Arm) or 2 arms with change plates
– 10 SA DB Alternating Step Ups Right Arm (round 2 switch to left arm overhead)
Accessory
2 Rounds
Mini Band Work
40s Work: 10s Rest
-Monster Walk Front to Back
-Lateral Walks Side to Side
-Arnold press
-Single arm bent over row right
-Single arm bent over row left
For the bent over row place the band under the foot that you are pulling with.
WOD
EMOM21
15 Box Jumps 27|24
14 Single Arm Snatches 50|35
15/12 Calorie Row
Level 2- 40|25
Level 1- 30|15
ADV – 70|50, 30 inch Box, 18|15 Cals
Outdoor WOD
EMOM21
15 Box Jumps 27|24
14 Single Arm Snatches 50|35
200m Run
Level 2 – 40|25, 24|20
Level 1- 30|15
ADV – 70|50, 30 inch Box, 300m run
Extra Work
EMOM12
ODD – 15-12-9-6-3-1 Bench Press
Even – 1 Legless Rope Climb
*Sub in rope climbs with your legs or 7/5 Strict Pull ups