So often we find, better yet, we look for a reason to stay in the ruts we are in. It’s not just you. It can be any one of us or all of us depending on the day or the season. Instead let’s remove the power that these behaviors have over us and get after it today!
Warm Up
4 rounds
10 DB Deadlifts
10 KB SDHP
10 Barbell Bicep Curls
10 Plate Strict Press
Review WOD movements
Workout: 30 minutes
Complete in any order
50 Box Jumps Overs 24/20 inches
50 Jumping Pull-Ups.
50 Kettlebell Swings 53/35
50 Jumping Lunges
50 Ab mat sit ups
50 Push Press 45/35 pounds
50 Hip Extensions
50 Wall Balls 20/14 pounds
50 Burpees
After all movements are completed;
Max Calories in remaining time
T1: modify movements or adjust rep counts as needed
T2: As written
T3: First 10 movements in order sub 22 minutes, into ROW calories.
DURABILITY AND EXTRA WORK
16 Min CAP
12 Power Snatch 135/95
24/18 Cal Bike
16 Power Cleans 135/95
24/18 Cal Bike
20 Shoulder to Overhead 135/95
24/18 Cal Bike
16 Power Cleans 135/95
24/18 Cal Bike
12 Power Snatch 135/95
Reverse Tabata
Toes To Bar