Thursday!!
Warm Up:
Run 800m
2 Rounds
12 Jump Squats
5 Burpees
20 Sit Ups
Skill:
2 Rounds
Wall SITS!!!
1 Min Wall sit with alternating bicep curls
1 Min plank
1 Min Wall Sit hold left foot out for 30 sec then right foot
40 Russian twist with slam ball
WOD:
Every 3 Min for 18 min (6 rounds total)
Run 100m
8 Devil Press (double arm 40/25#)
Run 100m
**Rest the rest of the 3 min if you complete rounds, score will be only complete rounds