MON 9/7/20 WOD – 9am CLASS ONLY TODAY! – REGULAR CLASSES THE REST OF THE WEEK –

9am Class ONLY TODAY! –
Warm Up – 100m Run – Front Skip/Back Skip – Side Lunge – Goose Step – Tip Toe/Heel walk – Trunk Twist – Arm Circles – 200m Run – 5 Push-ups – 5 T2B – 5 Strict Pull ups – 5 Squats – 2 Rounds – 1 Min Calf Stretch (plate) (each) – 1 Min Couch Stretch (each) – Movement Prep – 3 Reps – 3 Rounds

Partner WOD (share the work) or Half rep solo WOD
L3
100 Double unders
100 Kettle Bell Swings 55/35#
100 Wall Ball Shots 20/14#
100 Cal Row
400m Run (Both run 400m)
100 Box Jumps 24/20”
100 Burpees
100 Pull ups
100 Cleans 135/95#
400m Run (Both run 400m)
For Time

L2
50 Double unders
100 Kettle Bell Swings 45/25#
100 Wall Ball Shots 16/12#
100 Cal Row
400m Run (Both run 400m)
100 Box Jumps 20/16”
100 Burpees
100 Banded Pull ups
100 Cleans 95/65#
400m Run (Both run 400m)
For Time

L1
200 Single unders
80 Kettle Bell Swings 35/15#
80 Wall Ball Shots 14/10#
80 Cal Row
400m Run (Share the Run)
80 Box Jumps 20/16”
80 Burpees
80 Banded Ring rows
80 Cleans 65/45#
400m Run (Share the Run)
For Time