Warm-Up:3 Rounds:
10 Push-ups
10 Kipping Pull-up Swings Only
10 Box Jumps 33"
10 Push-ups
10 Kipping Pull-up Swings Only
10 Box Jumps 33"
WODs:
Strength:
Bench 3x3 or 3x5
Weighted Rope Climbs 3 sets of 1 climb
Do weighted towel pull-ups if you don't have a rope
Weighted Rope Climbs 3 sets of 1 climb
Do weighted towel pull-ups if you don't have a rope
MetCon:
For Time:
400m Farmers Walk/Run holding a 25# bumper plate in each hand*
Every time you set the plates down do:
10 Burpee Tuck Jumps (burpee, then on the jump bring knees to your chest)
*If you don't have bumper plates, use 35# metal plates
Endurance: Intervals
Run or Row: 10s on, 5s off, for 20 rounds
Run or Row: 10s on, 5s off, for 20 rounds
Pics: Ladies of GE Presses/Push Presses
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