Friday, August 9, 2019

Website Spider.png

Warm Up

1 min Jump Rope

10 Air Squats

30 sec Rig Dead Hang

10 Empty BB Shoulder Press

Bear Crawl (Rig to Board)

10 Low KBS

10 Side Lunges (per side)


SOD (15 min)

5x3^ Thruster (from rack)

3x10 Tubing Back Row


WOD

For Time (EMOM style):

Minute 1: Max Wallballs (20/14)

Minute 2: 40 Dubs/60 Singles

Minute 3: Max RKBS (70/53)

Minute 4: 40 Dubs/60 Singles



Stop when you accumulate 100 wallballs and 100 KBS. Once you accumulate 100 of one movement, remove that movement and the dubs after it.