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Dynamic Linear Warm-up

Walking Knee Hugs
High Knees
Butt Kicks
Frankensteins
Skips
Side Shuffle l/r
Karaoke
Shuffle Squat l/r
Lateral Plank walk l/r
One leg toe touch – step

Metcon (AMRAP - Rounds and Reps)

Spend 10 minutes review movements for WOD # 1, #2 and #3

WOD # 1
5 Min AMRAP

10 Push Ups
10 Air Squats

Rest two minutes then perform WOD #2

Metcon (AMRAP - Rounds and Reps)

WOD # 2
5 Min AMRAP

10 Wall Balls - 20# / 14#
10 Russian KB Swings - 70# / 53#

Rest two minutes then perform WOD #3

Metcon (AMRAP - Rounds and Reps)

WOD # 3
5 Min AMRAP

10 Sit-ups
10 Thrusters 45#/35#

Cut Season Cash Out

100 Hollow Rocks

Out of Town WOD

5 ROUNDS FOR TIME: 100 SINGLE UNDERS 50 SQUATS

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