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
15 minute AMRAP
a) Double-Unders – 20*
b) Push Press (115#/75#) – 5
a) Double-Unders – 20*
c) Push Jerks (115#/75#) – 5
*Lateral Jumps if modifying
WODKILLERS
15 minute AMRAP
a) Double-Unders – 20*
b) Push Press (135#/95#) – 5
a) Double-Unders – 20*
c) Push Jerks (135#/95#) – 5
*Reset for errors
If desired, post scores to comments!






Reg. WOD
5 rounds plus 3 push presses
9 rounds, +a+b RX’d (morning)
10 rounds, +a+b RX’d (afternoon)
7rds rx
Wodkillers: 9 rds+12 double unders
WODKILLERS: 6 Rounds + 20 Double unders
(Rx) 6 rounds