WOD – DAY 1

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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

3 Rounds
-20 Kipping Pull Up
-30 Box Jump
-20 Push Up + Pull Across

**Strict Pull Up Option: 8-12 Strict Pull Ups per Round

Suggestions
Men: 40-50# DB / 20-24″ Box
Women: 25-35# DB / 16-20″ Box

Goal: 15-20 Minutes

Coaches Notes
Break the Pull Ups into 5-10 reps at a time. Stay within 1:15-1:45 for these.

Keep the Box Jump pace steady to be done in 1:30-2:00.

A good strategy for the Push Up + Pull Across is to maintain sets of 5-10 reps.

Managing these paces to help you stay within today’s goal time.

CLICK FOR SCALING OPTIONS