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OUR BLOG

Fri.6.22.18

By CoachBo | In WOD | on June 21, 2018

Warmup: ROM, dynamic stretches, 500m row, 15 jumping squats, 15 inch worms with push-up

WOD: For time

15 Ring Dips (modify with bands)

20 Pull-ups

25 Lunges (each leg)

30 Box Jumps (24/20″)

35 KB swings (53/35#)

40 Double Unders

40 Wall Balls

35 sit ups

30 Back Extensions

25 Hang Squat Cleans (45/35#)

20 Knees to Elbows

15 Push ups

Cooldown:  yoga flows x 5 – 10; roll out

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