Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 30-push-ups, 20-tricep push-ups, 10-dive bomber push-ups.
Strength: Bench Press 1) 5 x 40% 2) 5 x 50%, 3) 5 x 60%
2012 Fundamentals graduates find new 1RM
Games Athletes: Open WOD 1, AMRAP in 7:00 of burpees, must touch chest to ground and vertical target 6″ out of reach with two hands.
WOD: 30-handstand push-ups, 40-pull-ups, 50-ring dips, 60-sit-ups, 70-burpees.
Strength: Ring flys.
Skills: Three cone drill and weaver cone drills.
Endurance: 10k 45lb ruck march.
Pre wod skills: Split leg handstand extensions
Post WOD recovery: Lacrosse ball and foam roller MFR.