Thursday

Thursday

Thursday

Warm-up
12 Minutes
Minute 1 – max Double Unders
Minute 2 – Max HS Hold (1 attempt per round)
Minute 3- Hollow Hold
400m Run (Time)
Fit Test
400m Run
For Time
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
Teams of 2(same ability)
200m Med ball Run (20,14)
10 Partner Medball Situp Throws

–One teammate works at a time. First teamate completes the run and situps. After 10th throw second teammate can start their run. Every time the ball is dropped it is a 5 burpee penalty each to be done at the end of the WOD. Ball must touch the ground overhead while doing the Situp and then as you sit up you throw it to your standing partner who catches the ball and then throws it back to you. Coach will help keep track of penalties.