W.U. 

  • 1 MIN JUMP ROPE
  • 4 LAPS ON TURF OR 1 LAP OUTSIDE
  • 10 SECOND DEAD HANG PULL-UPS 4 TIMES
  • IRON CROSS 10 REPS GRASSHOPPERS 10 REPS
  • PVC PASS THROUGHS 10 REPS; OVERHEAD SQUAT 30 REPS WITH PVC

MOB 1 TIME THROUGH

  • 30 TIRE FLIPS

    • 30 MILITARY PRESSES WITH THE BAR ONLY
    • 30 PUSH UPS
    • SPIDERMAN SWITCHES 10 EACH SIDE

    W.O.D. 

    ELIZABETH

    • 21-15-9
    • M(135LBS) W(95LBS) MODIFY *weight, rubber bands, medicine ball, bar only
    • POWER CLEANS
    • RING DIPS