Warm Up

General Warm-up

3 Minutes Cardio of Choice

– Into –

2 Rounds of 20 Seconds Work Each
Arm Cirlces
Alternating Lunges
Band Wrist Curls
Single Arm Band Overhead Press Right
Single Arm Band Overhead Press Left

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)

1-3 Rounds
20 seconds Bike
5 Burpees
5 DB Snatches
5 Sit-ups
5 Single DB Push Jerk
5 Air Squats

WOD

3 Rounds for Time in Teams of 3

COMPETITIVE

75 Cals Bike
60 Burpees
60 DB Snatches (50/35)
60 Sit-ups
60 Single DB Push Jerk (50/35)
60 Goblet Squats (50/35)

PERFORMANCE

75 Cals Bike
60 Burpees
60 DB Snatches (35/25)
60 Sit-ups
60 Single DB Push Jerk (35/25)
60 Goblet Squats (35/25)

LIFESTYLE

75 Cals Bike
60 No Push-up Burpees
60 DB Snatches
60 Sit-ups
60 Single DB Push Jerk
60 Air Squats