WOD 012017

How do you think the American family will change over the next 25 years?

Warm Up 3

2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
Inch Worm Progressions
16 Mountain Climbers (8/side)

Mobility
Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
LAX Shoulder

Metcon (Weight)

Three sets of:

Bulgarian Split Squat x 8 reps each
Rest 30 seconds
*Floor Press x 8 reps
Rest 30 seconds

*Only Score the final weight used on the floor press
* You can use DB or Barbell

Metcon (AMRAP - Reps)

Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps (24″/20″)
10 Push-Ups
10 Thrusters (45/35 lbs)

Cash Out

Tabata Jumping lunges

Out of Town WOD

4 ROUNDS FOR TIME: 10 TUCK JUMPS 10 PUSHUPS 10 SITUPS

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