011420

Warm Up
3 Rounds
100 Jump Rope
Lunge/ Backwards
10 Front Squat
1 Burgener

Deadlift (Educate) 3×10

Mats
Ladders
Plyo Boxes

WOD – Sprint
20 Yard Sprints
on the minute
every minute
for 20 Minutes

011320

Warm Up
2 Rounds
10 Front Squats
10 Russian Twists
10 Burpees
High Knee Pulls/ But Kickers

Burgener x 2
Overhead Squat 3×5

WOD – Barbara
5 Rounds
20 Pull Ups
20 Push Ups
20 Air Squats
20 Sit Ups