3/20 Wednesday

Warm up 

The Complex

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

2x

-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 

-Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 

-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks) 

-Posterior complex (5 superman/ 5 super rock/ 5 good morning)

-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Skill

TGU

WOD

A- 5x 1

Barbell TGU (must be successful on both arms) 

B- 3 rounds for time:

20 box jump up and over

10 TGU w/35# m/55#

400m run