Blog Post

Wednesday 1-21-2015

Warm Up

*Lot Trips

*Soldier Kicks/Samson Stretch

*Spiderman Crawl/Foot Crossovers

*Find Your Corners

*3 Rounds:

1st – 10 Air Squats/10 Tuck Jumps

2nd – 8 PVC Overhead Squat/ 8 Tuck Jumps

3rd – 6 Empty Bar Overhead Squat/ 6 Tuck Jumps

then

For Time:

100 Double Unders

21 Overhead Squats 95/65

21 Burpees

75 Double Unders

15 Overhead Squats 115/75

15 Burpees

50 Double Unders

9 Overhead Squats 135/95

9 Burpees

*Sub back squats from the ground for overhead squats

Cash Out:

3 x 12 KB Romanian Deadlift

50 Straight Leg Sit Ups