Friday, November 22

Warm Up:

30 Seconds

Easy Run

Active Samson

Box Step-ups

Moderate Run

Active Spider-Man

Lateral Box Step-Overs

Faster Run

Soldier kicks

Box Jump with Step Down

Mobility:

Child’s Pose on box – 1:00

WOD:

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Single Arm KB Snatches (50/35)

1 Minute Box Jumps (24/20)

1 Minute Single Arm KB Hang Clean and Jerks (50/35)

1 Minute Calorie Row

1 Minute Rest