A. Group Warmup

Roll out
Bird dogs 1×10
Hip Circles 1×10 each leg

3 min EMOM
100m Run
10 Air Squats

B. Strength

Take 20 minutes to work up to a 1 rep max back squat…

C. Wod

2 minutes at each station…
-Row for max cals
-Wall balls (20/14) for max reps
-Walking weighted lunges (45/25 plates held overhead) for max reps on a 25ft course
Rest 30 seconds between stations.


2016 Results Of Week 1 Day 1 WOD

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