Warmup: ROM drills, 15 arm circles (sm to big, big to sm), 15 jumping jacks, 30 high knees, 30 butt kicks
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
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.