Wednesday, June 7

Warm-up

5:00 or 3x:

7 Super slow squat (focus on form)

7 Broad jump

6 Spidermans

7 Hollow rock

7 Superman

7 Light DB push press

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WOD

Tier 1:

20:00 AMRAP

15 wall ball shots, 10' target (20/14)

20 sit-ups

400m run (aka 1 lap)

Tier 2:

20:00 AMRAP

15 wall ball shots, 8' target, lighter MB

20 sit-ups

400m run

Tier 3:

12:00 AMRAP

10 wall ball shots, 8' target, 6-10# MB

15 sit-ups

200m run (fence & back)

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MWOD

Saturday, May 20 - Couch & high quad smash