In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Movement standards and scales

Part 2 – Conditioning:

Performance: “More Open Prep”

  • 40 Wall Ball 20/14
  • 35 Box Jumps 24/20
  • 30 Burpees 6″
  • 25 C2B
  • 20 TTB
  • 15 Power Clean (135/95lb)
  • 10 S2OH (115/75lb)
  • 5 Power Snatch lb)(115/75lb)

**DO NOT complete this straight through. Perform 1 minute all out max effort 2 minutes rest. Work speed of movement.

Fitness: “Intramural Games Sampler”

  • 30 Wall Ball
  • 30 Box Jumps or Step-ups
  • 30 Burpees
  • 20 Pull-ups or Ring Rows
  • 20 Knee ups or sit-ups
  • 15 Hang Power Clean
  • 10 Shoulder to Overhead
  • 5 Hang Power Snatch

**DO NOT complete this straight through. Perform 1 minute all out max effort 2 minutes rest. Work speed of movement.