Conditioning: Every 2:00 for 6 rounds
Round1-2-3
:40 seconds max. rep double unders/single unders
:20 rest
:40 seconds max. rep no jump burpees
:20 rest
Round 4-5-6
:30 seconds max. rep double unders/single unders
:30 rest
:30 seconds max. rep no jump burpees
:30 rest
WOD: For time
18-15-12-9-6-3 reps
one arm dumbbell power clean (choose a challenging weight)
wall ball
one dumbbell box step up overs
weighted sit ups
CORE: For time
60-45-30-15 seconds plank
20-30-40-50 reps hollow body flutter kicks
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