| a) WARM UP:
3 rounds:
- 10 mountain climbers
- 5 inch worms with 5 sec hold at end range
- 10 Slow Air Squats
- 5 Tactical Frogs
- :30 sec wall stretch
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| b) STRENGTH:
Alternating on the Minute x 12 (6 Rounds):
- Odd Minutes – 3 Front Squats @ 70% of 1RM Front Squat
- Even Minutes – 6 Back Squats @ 70% of 1RM Front Squat
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| c) WOD:
3 Rounds with a running clock (18:00 total)…
- Minutes 0-2: 20 KB Swings (53/35) in 90s
- Minutes 2-4: 20 Wall balls (20/14) in 90s
- Minutes 4-6: Max Ring Muscle-Ups in 90s
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| d) ACCESSORY WORK:
Double Under practice
Choose one of the following:
- A. 5 Sets of 50 Unbroken DU
- B. 6 Sets of 30 Unbroken DU
- C. 7 Sets of 20 Unbroken DU
- D. 8 Sets of 10 Unbroken DU
- E. 5:00 of Double-Under Practice, for total repetitions.
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e) POST-WOD RECOVERY:
- Roll T spine, glutes and hammies – spend at least 1 min on each
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CrossFit and Personal Training 