Warm-up: JA’s, high knee walk, butt kick run, side shuffles, karaokes, 4-50% POSE sprints. Part #2: 20 jumping squats, 15 pushups, 10 burpees, 10 push press
Todays WOD is dedicated to Crossfit For Hope
WOD: “fight gone bad” 3 rounds, 1 minute per station, 1 minute rest between each round. (5min of work, 1min rest) clock doesnt stop between rounds
1) Wall ball
2) Sumo Deadlift High-Pull
3) Box Jump
1 point per rep, except for row. Row is for calories.
RX: 75/55lb SDLHP, PP 20/15lb wall ball 20inch box for both
Mobility and Recovery
Pre-WOD: Burgner warmup, pass throughs.
Post WOD: full body stretch