WOD
Level 1
AMRAP 15:
- Jump rope Single x 50
- Push-up Hands Elevated x 25
- Lunge x 20 (10/side)
- V-Up x 15
- Run x 250m
Level 2
AMRAP 20:
- Double Under x 30
- Push-up x 25
- Sandbag Front Rack Lunge x 20 (10/side)
- Toe to Bar x 15
- Sandbag Run x 250m
Core Work
Alternating Tabata (8 round of each movement – 20 seconds on, 10 seconds off):
- Hollow Rock
- Supermans
*Consider subbing “dead bugs” for hollow rocks, or plank hold
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3+49 (first rnd no weight for lunges, then did 35# overhead lunges, subbed t2b for sit up, then 30s plank hold. 300m row instead of run). Hip is still weird)
3+90
3+40 rx
3+43
20 Squats for Lunges
5 T2B + 10 25# V-Ups per round
3 + 72 (push ups to 20″ box, front rack lunges w/ 35# bar, hanging knee raises, 250m row)
3 + 64 rx