(Practice / Metabolic Conditioning)
WOD Review: 8 min
Then group warm up all together: Jog down and back, 15 air squats, jog down and back, 10 sit-ups, skip down and back, 10 pushups, side shuffle down and back, 5 lunges/leg, 10 hanging shrugs, 10 RKBS
WOD
For Time:
60 Jumping Lunges (30/leg)
40 Russian Kettlebell Swings (53/35)
20 Palm-release pushups
10 Strict Pull-ups (Men = Chest to bar (C2B) & Women = Chin over (COB))
800 Meter Run (identify on board in or out)
10 Strict Chest-to-Bar Pull-Ups
20 Push-Ups
40 Russian Kettlebell Swings
60 Jumping Lunges (30/leg)
*During the WOD: You must accumulate 10 poles of a body weight box push (try to share boxes)
