Tuesday.April 4.2017

Warm Up 

 

EMOM X 8 Mins

Odd: Row x 45 secs 

Even: 10 High Lateral Box Step Ups (30'.24')

Chipper 

40 KBS (American-53,35) 

40 Burpees

100 Double Unders 

20 Waiter Squats w/ DB or KB on Right Arm (35,25)

20 Waiter Squats w/ DB or KB on Left Arm

200 Double Unders 

Double Front Rack KB or DB Lunges x 12 each leg  (35,25) 

Double Walking Lunges w/ KB or DB x 12 each leg 

300 Double Unders 

Post WOD

Barbell Smash Calves x 2 min each side