:startwod:
Warm Up (2 Rounds)
250 Meter Row
10 Air Squats
10 Push Ups
Strength WOD
Clean and Jerk 3 – 3 – 1 – 1
Daily WOD
50 Burpee Wall Balls for time
20#Men / 14# Women
Skill WOD
Broad Jump (3 attempts)
High Jump (3 attempts)
Core WOD
100 Ab Mat Sit Ups (for time)
:endwod:
Burpee Wall Balls = Kick back feet with your hands on the Ball – Do a push up – kick back up into the wall ball position – Hit the 10″ mark with wall ball – Repeat 50 reps for time.
Broad Jump = Measure out 3 attempts using a chalk line.
High Jump = Measure out 3 attempts using the Rings.
