Fitness & Performance
A.
For Time:
400m Run
Burpees
10-9-8-7-6-5-4-3-2-1
Abmat Sit Ups
20-18-16-14-12-10-8-6-4-2
400m Run
1A. Incline Bench Press 12RM, then 2×8-10
1B. Chin ups for 3-5 sets of 10
4 Rounds of 1 minute each:
Goblet Step Up, 24/20
1 Arm KB Ball Press
Alternating Russian KB Swings
KB Figure 8s
Rx: 44/26
Sweat Class WOD
5 rounds for time of:
8 DB Hang Squat Cleans 50/35
250-meter sprint
20 DB snatches, 10 each arm
Rest 2 minutes