Warm-up
1) Pick one of the following
Run – 200m / DU’s – 50-75 / Row – 250m
2) Knee Hug Walk ~40-50 feet
3) Quad Stretch Walk ~40-50 feet
4) Inch Worms – 3-5
5) Spider Walks (per leg) – 3-5
6) Pass-Throughs – 10
7) WOD specific movements with empty bars
Additional Warm-up
Hip Mobility
Regular WOD
3 Rounds For Time
5-10-15
a) Ring Dips
b) Wall-Balls (20#@10ft/15#@9ft)
c) Box Jumps (24″/20″)
5-10-15 = 1 round
WODKILLERS
3 Rounds For Time
5-10-15
a) Ring Dips
b) Wall-Balls (20#@11ft/15#@10ft)
c) Box Jumps (30″/24″)
5-10-15 = 1 round
If desired, post scores to comments!






Wodkillers 16:08
16:04 as Rx’d
WODKILLERS 18:53