a) WARM UP:

  • Row or bike for 2 mins

3 Rounds:

  • 10 leg swings – front/back & side/side
  • 10 high knees
  • 10 butt kickers
  • 10 calf raises
  • 5 burpees
b) STRENGTH:

3 Rounds:

  • 10 Dumbbell bench press (choose appropriate weight)

Superset with:

  • 5-7 Dumbbell, bent over bench rows, per arm

Rest 1:30-2 mins per round

 

c) WOD:

4 rounds for time of:

  • 15 box jumps
  • Run 400 m

Men: 36-in. box, Women: 30-in. Box

** The run will be as follows: out the front door, east through the parking lot, then turn right onto Sioux Road at 360 fitness (be careful for traffic), head back west on Sioux and back into the parking lot (making a 200m lap), and back east for a second lap equalling 400m)

** scaling options: lower box heights, step ups, or 3 rounds

 

d) ACCESSORY:

  • Part 1: Every minute, on the minute, for 4 minutes (4 sets): (Push-Up + Wall Climb) x 5 reps
  • Part 2: Ring Dip Negatives x 3 reps @ 41A1 *Find the lowest part of the dip you can hold for the full second.
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