Friday

IMG951569
Jeff falls victim to the box. Good enough for 4 stitches.  Step-ups anyone?

WU
3 Rounds or 10 Mins
Burpee Broad Jump Down
7 KB Headcutters
Bear Crawl Back
7 Slamballs

5 Min Free Roll or Stretch w/ WOD explanation

WOD

“Dirty Dozen”
12 Calorie Row
12 Burpee Box Jumps (over to other side)
12 DH Pull-ups
12 KB Headcutters
12 Single Arm KB Push Press (per side) 1 Lap (2 Lengths) Sand Bag Drag
12 KB Snatches (per side)
12 ft Rope Climb
12 Ring Dips
12 Lengths (6 Laps Farmer Carry)
12 Sandbag Ground to OH
12 Calorie Ski

RX: 20 in Box for all, Single KB work to be done with 53/35#. Sandbag Drag @100/70#, Farmer Carry @ 70/44#, G2O 70/40#

Foundational for Quality 20 Min Cap
 12 Calorie Row
12 Burpee Box Jumps (over to other side)
12 DH Pull-ups or Ring Rows
12 KB Headcutters
12 Single Arm KB Push Press (per side) 1 Lap (2 Lengths) Sand Bag Drag
12 KB Single arm Swing (per side)
12 ft Rope Climb or Up/Down
12 Ring Dips or Push-ups
12 Lengths (6 Laps Farmer Carry)
12 Sandbag Ground to OH
12 Calorie Ski

with the remainder of class Spend 15 Mins working on a weakness even if that weakness is flexibility!

Cooldown
1 Length Inchworm > Up Dog

1 Length Sampson Spidey Stretch

 

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