Warm-Up:
3 Rounds
200m Run
15 PVC OHS
10 Push-ups
15 Scorpions
“WOD”
OHS
3, 3, 3, 3, 3
(Increasing the weight)
Then
4 Rounds
10 Ring Dips
10 Push Press (95/63#)
30 DU’s (x3 Singles)
Or
“BODY”
Tabata Ab-Mat Sit-ups
(Post score for lowest round)
Then
4 Rounds
100m DB Farmer Carry (35/25#)
20 DB Thrusters (35/25#)
20 DB Step-Ups (35/25#) (24/20″)
100 Jump Rope Reps (50 DU’s)
