THIS IS WHAT HAPPENS WHEN YOU GO MISSING FOR A EW DAYS YOU GET
“THE TEXT” FROM THE GANG
Warm up
50 single unders then
10 ps 1/2 Turkish get ups
10 frog bridges with overhead reach
10 sp single leg slam balls
10 sp kettle bell across body swings
warm up for box step ups
Strength 5×5
Back Rack Box step ups …AHAP while keeping great form
alternate with
200 m run
WOD # 1
4 Minute AMRAP
27 hang power cleans
27 burpees over the bar
27/21 calorie row
rest 2-4 minutes then…
WOD#2
4 Minute AMRAP
21 hang power cleans
21 burpees over the bar
21/15 calorie row
rest 2-4 minutes then…
WOD#3
4 Minute AMRAP
15 hang power cleans
15 burpees over the bar
15/12 calorie row
Level 1: choose load, increase weight each AMRAP
Level 2: 95/65, 115/85, 135/95
Level 3: 115/85, 135/95, 155/105 RX