2 Rounds
45 seconds of work with 15 seconds to transition to next movement
Box Jump Course*
Wall Ball (20/14)(10’/9’)
Lat Sit Up (20/14)
KB Swing (53/35)
Double Unders**
Cal Row
Alt Leg Lunge
Cal Ski
Deficit Deadlift (185/125)
Cal Bike
Goblet Squat (50/35)
Cal Assault Runner
Hang Power Snatch (95/65)
2 Minute Rest Between Rounds
*for the box jump course, there are 5 boxes so 5 reps per trip through this. Bear Crawl back to start is 1 rep. HS Walk back to start is 3 reps.
** Double Under reps do NOT count in your total rep count. You need to still push it here, but its too easy to cherry pick the DU for reps. (sorry, not sorry)
This is a WOD you can choose to push hard through or use as an active recovery if it’s needed. If you are pushing this one, do your best to do better on the second round than you did on the first.
This will all make sense when you get to the gym. Pay attention at the whiteboard.
AT HOME WOD
No Equipment
16 Minute AMRAP
12 Body Weight Good mornings
12 Glute Bridges
12 Jumping Lunges
36 Jumping Jacks
KB/DB
16 Min AMRAP
12 KB Swings
12 Goblet Lunges
36 Jumping Jacks