WARM UP WOD
3 SETS AT EACH--15 SEC ON 5 SEC OFF
JUMPING JACKS
AIR SQUATS
BURPEES
JUMPING JACKS
AIR SQUATS
PUSHUPS
HOLLOW HOLDS
SAMSON STRETCH (2 SETS EACH LEG)
THEN
2 MINUTES OF - STRAIGHT LEG SITUPS
CONDITIONING WOD
FOR TIME (NO CAP)
200 METER
10 WGT BAR OH STA. LUNGE (R=1/L=2} RX=95/65, A=85/60, I=75/55
20 WALL BALLS RX=20/14 TO 10', A=20/14 TO 9', I=14/10 TO 10'
30 KB SWINGS RX=55/45, A=55/45, I=45/35
40 DOUBLE UNDERS RX/A/I = DOUBLE UNDERS (150 SINGLE UNDERS)