For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 16 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 1 pood 30 Sit-ups 20 Hang squat cleans, 20 pound dumbbells 25 Back extensions 30 Wall ball shots, 8/14 pound ball
At home wod Mobility- PNF hamstrings Doorway shoulder stretch Warm up- 8 each, 3x Lunges Sit-ups Dips Wod- Max set of pushups, any scale you need to do but make certain it is a max set! Then 75 squats
At gym wod 8-9 am Complete as many reps as possible in 15 minutes of: Run 400/200/100 meters Max-rep strict pull-ups Each time you break a set of pull-ups, complete a run. From 0:00-5:00 run 400, from
