W.U. 

Cole and Nicole

Mobility

  • Shoulder circuit
  • PVC Pass throughs
  • 2 Minute Jump Rope

W.O.D. 

  1. 15 Burpees *Onto a 25lb plate
  2. 15 Thrusters M(95lbs) W(Bar-55lbs)
  3. 15 Pull Ups
  4. 15 Dead lifts M(185lbs) W(105lbs)
  5. 15 Ring Dips
  6. 15 Power Cleans M(95lbs) W(65lbs)
  7. 15 Toes to Bar
  8. 30 Box Jumps M(24-30inch) W(20-24inch) *hips do not have to extend.

 

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