THURSDAY 06/16/2019

WARM UP WOD

3 SETS AT EACH--15 SEC ON 5 SEC OFF

1. JUMPING JACKS

2. AIR SQUATS

3. BURPEES

4. JUMPING JACKS

5. AIR SQUATS

6. PUSHUPS

7. HOLLOW HOLDS

8. 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)

**PYRAMID STYLE I.E. 200M+10, 200M+10+20, AND SO ON -- NO RUN AFTER DOUBLE UNDERS