Warm Up
Repeat For 5 Minutes
30 Jumping Jacks
16 Lunges
20 Second Dead Hang
15 Ring Rows
Strength: Front Squats
Every 2:15 Minutes On The Minute
5 Reps X 70% 1RM
3 Reps X 80% 1RM
1 Or More Reps X 85% 1RM
3 Reps X 80% 1RM
5 Reps X 70% 1RM
WOD
20 Min AMRAP
ELITE
12 Double Db Overhead Lunge (40/30)
8 Burpees
12 Double Db Overhead Lunge
8 Chest To Bar Pull Ups
COMPETITIVE
12 Double Db Overhead Lunge (25/15)
8 Burpees
12 Double Db Overhead Lunge
8 Pull Ups
PERFORMANCE
12 Lunge (25/15)
8 Burpees
12 Lunge
8 Jumping Pull Ups
Stimulus Points
No Really High Reps But Lots Of Rounds, Take A Slow And Steady Pace.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Side Plank Clam Shell Right
Even Minutes) 30 Seconds Side Plank Clam Shell Left
Cool Down & Dismissal
Pigeon Pose
Quad Stretch