Warmup: ROM drills, 15 arm circles (sm to big, big to sm), 15 jumping jacks, 30 high knees, 30 butt kicks
WOD:
OFFICIAL WLC Workout
Complete as many reps as possible (AMRAP) in 11 minutes of:
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.
Non WLC Participants and if WLC participants want MORE:
WOD: 5 Rounds
5 Front Squats (135/95#)
20 Sledge strikes (each side)
Cooldown: Roll out and stretch.
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