WOD #1
Warm up
Jump rope 2 minutes
Lunge complex
Inch worm
Knees to elbows
GHD back ext
leg swings
Skill
Running
WOD
Run 400m
100 air squats
Run 400m
75 air squats
Run 400m
50 air squats
Run 400m
25 air squats
WOD #2
Warm up
400m run
Sit ups
Superman
Push ups
Pull ups
OHS
Skill
Floor press
Partner WOD
One minute max effort at each station for points:
Floor press
Burpees
Wall climbs
Rest 2 minutes
WOD#3
Warm up
Ring inversions
Ring pull ups
Dips
Hollow rocks
Super rocks
walking sampson
Skill
Double unders
WOD
AMRAP 15 minutes
Double unders 30
Burpees 10
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