WARM UP:
10 Minutes of Cindy:
5 Pull Ups; 10 Push Ups; 15 Air Squats
SKILL:
3 Rounds of :
6 Deadlifts @80%
12 Man Makers (Body Weight)
1 Man Maker = 1 Push Up + 1 Right Hand to Chest + 1 Push Up + 1 Left Hand to Chest into a Squat and Jump Partner WODs: One partner works while the other rests:
WOD 1:
7 Rounds per Partner :
6 Burpees
100 M Sprint
6 Air Squats
2 Minutes Rest then:
WOD 2:
7 Rounds per Partner
6 Push Ups
100 M Sand Bag Run
Rest 2 Minutes and then:
WOD 3:
150 Weighted Sit Ups with 25# Plate
