Pre-WOD 5 HSPU 10 DU’s 5 rnds WOD 10 Deadlifts 20 Cal Row 30 t2b 40 Burpee Bar Hops 30 t2b 20 Cal Row 10 Deadlifts
Pre-WOD 100m run, 10 cal ski erg, 10 cal row (3 man team) 10min AMRAP WOD EMOM 12min Odd: 7 kbs AHAP remaining time Sit Ups Even: 10 Jumping Lunges remaining time Flutter Kicks
Pre-WOD 5 min AMRAP 5 Box Jumps 5 Box Pass Thrus 10 Bicycles WOD 15-12-9-6-3 Pull Ups Back Squats (from floor) 50m Prowler Push after each round
Pre-WOD 3rds: 8 KBSDHP 16 mtn climbers WOD 4rds 8 pwr cleans 400m run
Pre-WOD 5-10-15 V-ups and Slam Balls WOD 15.3
Pre-wod 5 deadlifts, 10 DU’s, 10 deadlifts, 20 DU’s, 15 deadlifts, 30 DU’s WOD – “Run for Your Life” 40 thrusters 400m run 40 T2B 400m run 40 burpees 400m run
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