Workout of the Day
—Warmup—
- 800m Run/1000m Row
- 40 Double Unders
- 90 sec. Paleo Chair Hold
- 20 Air Squats
- 15 Bridges
- 60 sec. Dead Hang Hold
- 30 PVC Pipe Dislocates
- 30 PVC Figure 8s (15 each direction)
- 20 Buzz Saws
- 10 Kettlebell Swings
- 10 Knees to Elbows
- 10 Push Press w/45# bar
- 10 Front Squats w/45# bar
- 10 Thrusters w/45# bar
—Conditioning—
7 Minute AMRAP
- 15 Kettlebell Swings (55/35)
- 20 Abmat Sit Ups
- -2 Minute Rest-
7 Minute AMRAP
- 15 Wallball (20/14)
- 20 Double Unders
Awesome WOD… fire breathing after the last set!
AMRAP 1: 4+7 sit ups rxd
AMRAP 2: 4+15 wall balls rxd