Monday’s Program

 

warm up:
Coaches choice
work capacity:
running time trials
Run 800m
rest 2 min
Run 400m
rest 1 min
Run 200m
rest 30m sec
sprint 100m
done!
Skill:
movement technique
Wod:
12 min AMRAP
30 double unders
20 Push Ups
10 single leg deadlifts (75/55)

Cash out:50 HSPU, but every time you come off wall, 10 Wall ball penalty!!!
TEENS:

warm up:
Coaches choice
work capacity:
running time trials
Run 800m
rest 2 min
Run 400m
rest 1 min
Run 200m
rest 30m sec
sprint 100m
done!
Skill:
movement technique
Wod:
12 min AMRAP
15 double unders (MOD=50 SINGLES)
20 Push Ups
10 deadlifts (55-75)

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