WUWOD
5 Min AMRAP of
10 Kettlebell Deadlifts @ 20/16
10 Squat Jumps
10 Push Ups
10 Sit Ups
WOD 1
In 18 Mins
6×4 Back Squat
*Use the heaviest weight possible on each set, can increase through sets
WOD 2
For Max Reps:
30-60-90-120 secs of
Max Double Unders
Max Ring Hold
Max Burpees
Max Ring Row Hold
Rest
*20 Min Cap
*Score = Max Reps over the 20 mins
*Every break on the holds -5 reps
ADDITIONAL WORK
20 Mins after Class
4 x 1 Mile Assault Bike
3 Min Rest
* Goal is to hit each interval as fast as possible. A drop off from each round is expected and should happen as each round is done at 100% effort.