Whole Life Challenge participants, do your start-up WOD after the Warmup, then do the WOD.
Warmup: ROM drills, 10 HR pushups, 20 lunge steps, 30 sit-ups
Whole Life Challenge WOD:
800m Run (1/2 mile) (or 1,000m Row); followed by
75 Squats; followed by
50 Sit Ups; followed by
25 Push Ups; followed by
as many Burpees as possible in time remaining.
Count ALL reps completed in under 11 minutes
(squats + sit ups + push ups + burpees) as your score.
IFCF WOD: “Kelly”
Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Cool down: banded shoulder stretch, hip flexor stretch, roll out.