Strength: 10 Minute EMOM 3 Hang Cleans
Met-Con: Buy In Partner WOD – 12 minute running Clock 75 Team Sit Ups (Interlocked Arms) 100 Team Push Ups (alternating until team reaches 100) use remainder of time for AMRAP Hang Cluster One person working at a time – both bars must be off the ground Dropped bar = 10 Burpees each
Score is 100 + the number of C&J reps comleted. If the team doesn’t get through the Push Ups, the score is simply the number of Push Ups comleted.
Bodyweight Bootcamp: 3 Rounds: 500 meter row 5 Pull-Ups 10 Burpees 15 Ground to Overhead with plate 20 Mountain Climbers, 2 count 25 sit-ups
Stretch: Full Body Stretching Series #3
8 rounds: 5x Pull-ups 20x 1/2 Rotation switch 5x Burpee box jumps[gallery ids="91603,91604,91605,91606,91607,91608,91609,91610,91611,91612,91613,91614,91615,91616,91617,91618,91619,91620,91621,91622,91623,91624,91625,91626,91627,91628,91629,91630,91631,91632,91633,91634,91635,91636,91637,91638,91639,91640,91641,91642,91643,91644,91645,91646,91647,91648,91649,91650,91651,91652,91653,91654,91655,91656,91657,91658,91659,91660,91661,91662,91663,91664,91665,91666,91667,91668,91669,91670,91671,91672"]]]>