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Thursday March 23

Warm Up-
4 Rounds:
:30 Ring Plank Hold
:30 Wall Facing Squat Hold
:30 1 Suicide Shuttle Run
:30 Rest

Pick 1:

Strength-
5min to Warm Up/get weights-
Overhead Squat- EMOM x 10:
1-3sec Pause squat + 1 Squat
*starting around 75% of OHS- climbing in weight to HS of complex*

Endurance-
EMOM x 15:
3 Burpees
10 Sit Ups
15 Jumping Lunges

WOD-
2 Rounds-
5min AYCE:
10 Strict Pull Ups
15 HSPU (3 Wall Walks or DB PP)
100 Dubs/FR/200 singles
AYCE: Box Jumps 24/20

*2 min rest btwn rounds*

Score= Total # of box jumps completed

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