Warm Up
Repeat For 5 Minutes
10 Squat Hops
10 Inchworm To Push Ups
10 Hanging Leg Or Knee Raises
Strength: Barbell Row
Every 1:15 Minutes On The Minute
3 Rounds X 10-15 Reps
WOD
4 Rounds
ELITE
8 Toes To Bar
12 Thrusters (95/65)
8 Toes To Bar
12 Box Jumps (24/20)
COMPETITIVE
8 Hanging Leg Raises
12 Thrusters (95/65)
8 Hanging Leg Raises
12 Box Jumps (24/20)
PERFORMANCE
8 Hanging Knee Raises
12 Thrusters (75/55)
8 Hanging Knee Raises
12 Box Jumps Or Step Ups (24/20)
Stimulus Points
Toes To Bar Under Fatigue, Try To Go Unbroken.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Hollow Hold Flutter Kicks
Even Minutes) 15 Band Face Pulls
Cool Down & Dismissal
Quad Stretch
Prayer Stretch