Motivational Monday


Warmup

400m Row then Junk Yard Dog with a Partner  

5 Min Roll out

Skill
  Tabata Burpee Pull-ups

WOD

7 Min AMRAP
7 wallball 20/14#  10ft
7 Box Jumps 24/20in
7 KB Swings 53/35#

*rest 3 minutes

7 Min AMRAP
7 wallball 20/14#  10ft
7 Box Jumps 24/20in
7 KB Swings 53/35#

*rest 3 minutes

7 Min AMRAP
7 wallball 20/14#  10ft
7 Box Jumps 24/20in
7 KB Swings 53/35#

MODS: Modify movements to move fast but still challenging
 
Focus: Move fast  

Cooldown

10 min row/ dyne and Roll out.

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