10.03.2022
CROSS
WARM-UP
Dynamic Warm-Up & WOD Prep
STRENGTH
Push Jerk
Build to Heavy Set of 10
WOD
"SHOT CLOCK" - 15' AMRAP:
2 C2B Pull-Ups
15 Wallballs
4 C2B Pull-Ups
15 Wallballs
6 C2B Pull-Ups
15 Wallballs
...
[Add 2 C2B Pull-Ups Each Round]
BODY CROSS
WARM-UP Dynamic Warm-Up & WOD Prep
WOD
"HIIT CLEAR"
8' EMOM x 3 Rounds:
1 - Lateral Box Jumps ('45)
2 - Mountain Climbers ('45)
3 - Slam Balls ('45)
4 - DB Lunges ('45)
5 - Long Jumps ('45)
6 - Row ('45)
7 - Goblet Squats ('45)
8 - Front Plank ('45)
"If you aren't going all the way, why go at all."
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