Monday
Warm up
2 rounds of
10 Sampson stretch
10 squats
10 push ups
10 sit ups
WOD #1
4 rounds for time
30 double unders (90 singles)
10 Burpees
WOD #2
3 rounds for time
10 thrusters (40kg, 30kg)
20 box jumps (24″, 20″)
After bash
Stretching
Monday
Warm up
2 rounds of
10 Sampson stretch
10 squats
10 push ups
10 sit ups
WOD #1
4 rounds for time
30 double unders (90 singles)
10 Burpees
WOD #2
3 rounds for time
10 thrusters (40kg, 30kg)
20 box jumps (24″, 20″)
After bash
Stretching