Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD
Every 3 Minutes for 24 Minutes (8 Rounds Total)
-12 Wall Ball
-OR- Single Dumbbell Thruster OR Sandbag Thruster 200 Meter Run/ OR 300 Meter Row
-8 Burpee
Goal: 2:00-2:40 per round
Coaches Notes
The idea here is to have at least 20 seconds to rest between rounds, even before the last round. Set yourself up so that you can complete your first
couple of rounds on the faster side of the goal window so that as fatigue sets in in the later rounds, you’ll still be able to get that necessary rest.
Choose a weight (if possible) and a target height on the wall balls that you can perform all 12 reps unbroken for at least the first 4 rounds. After that, they should be completed in no more than 2 sets.
Push an uncomfortable pace on the run. We are shooting for a minute or less each time.
It’s a fairly low number of burpees, and you get to rest after them, so send it. Make sure you are breathing throughout and don’t stop moving!