Warm Up
800 m run
10x pus-ups
10x sit-ups
20 ft butt kicks
20 ft crabwalk
20 ft high knees
20 ft bear crawl
5 minutes of mobility
do these twice followed by the usual stretching
WOD
20 minute AMRAP
15x squats
15x burpees
15x sit-ups
15x push-ups
15x flutter kicks
150m sprint
upon completion of sprint, athlete will walk the distance back
Awesome job from all who participated in the work out, even the newbies kicked butt! There was a lot of heart in it. Be ready for the next one.
800 m run
10x pus-ups
10x sit-ups
20 ft butt kicks
20 ft crabwalk
20 ft high knees
20 ft bear crawl
5 minutes of mobility
do these twice followed by the usual stretching
WOD
20 minute AMRAP
15x squats
15x burpees
15x sit-ups
15x push-ups
15x flutter kicks
150m sprint
upon completion of sprint, athlete will walk the distance back
Awesome job from all who participated in the work out, even the newbies kicked butt! There was a lot of heart in it. Be ready for the next one.
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