THU 11/18/21 WOD
Warm Up - 1 Min Bike/Row - PVC - 10 Pass Thrus - 10 ATW - 10 Back Presses - 1 Min Jump Rope - 5 Burpees - Walking Lunge - 10 Push-ups - 10 Pull ups - 10 Sit ups - 10 Squats - 1 Min Jump Rope - Movement Prep -
WOD - 24 Min EMOM
L3
Minute 1 - 200/180m Row
Minute 2 - 50 Double unders
Minute 3 - 10 Wall Ball Shots 20/14#
Minute 4 - 10 Box Jumps 24/20”
Minute 5 - Rest -
6 Rounds
**AMRAP if you can’t keep up**
L2
Minute 1 - 150/120m Row
Minute 2 - 50 Running Singles
Minute 3 - 10 Wall Ball Shots 16/12#
Minute 4 - 10 Box Jumps 20/18”
Minute 5 - Rest -
6 Rounds
**AMRAP if you can’t keep up**
L1
Minute 1 - 125/100m Row
Minute 2 - 50 High Jump Singles
Minute 3 - 10 Wall Ball Shots 14/10#
Minute 4 - 10 Box Jumps 18/16”
Minute 5 - Rest -
6 Rounds
**AMRAP if you can’t keep up**
