400m run or 100 double unders
2 rounds
5 thrusters
5 burpees
5 box jumps
5 KBS
mini-WOD 1
21-15-9 reps of:
thrusters 95#
burpees
rest 3 min.
21-15-9 reps of:
thrusters 95#
burpees
rest 3 min.
mini-WOD 2
3 rounds for time of
10 box jumps
20 situps
200m run
5 wall walks (outside - use garage wall)
200m run
20 TTB
10 Kettle Bell Swings (KBS)
10 Kettle Bell Swings (KBS)
cash out - max height box jump
8:31
ReplyDeletemini-WOD 1: 10:08
ReplyDeletemini-WOD 2: 31:28
round 1: 35# KBS, run outside
round 2, 3: 35# KBS, run on treadmill, 25 Push ups instead of wall walks