In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – 4 sets of 5 reps at 72-75% focusing on form and speed. Warm up, then hit all 4 sets at the same weight; this is volume work.

Fitness: Squat – 4 sets of 5 reps working up to an 7-8 RPE

Part 2 – Conditioning: “Where’s Waldo?”

Performance: For time – 21-15-9 reps of –

  • C2B pull ups
  • Burpee Box Jump overs (24/20″)

**Begin Ea round with a 200m run

Fitness:  10 min AMRAP of –

  • 200m Run
  • 12 Ring row or pull up progression
  • 12 Burpee Box Jump overs
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