-Warm Up-


3 rounds


5 inchworm + push-up

5 groiners each side

8 sciatic nerve floss

5 bottom half burpees



-WOD-


(36 minutes)


With a partner - 1 athlete works at time

*Rest 3 minutes between WODs

*Max of 4 teams at each station

*Teams start on different WODs


AmRaP 10


50 Single ARM KB Front Squats 53/35

25 burpee box overs (40 inch)


AmRaP 10


50 doubles

25 GHD sit-ups (Mod to med ball sit-ups)


AmRaP 10


50 Kb swings 53/35

25m sled drag