Part A:
20 sec on 10 sec off 8 rds per movement
Air Squat
Sit-UPs
Jumping Lunges
Push Ups
20 sec on 10 sec off 8 rds per movement
Air Squat
Sit-UPs
Jumping Lunges
Push Ups
Part B:
Mobility WOD
Part B:
Mobility WOD
On an 8-minute clock for 3 rounds, complete:
1000/800m row
15 lateral burpees over the rower
30 wall-ball shots
Rest with any remaining time in the interval.
14-lb medicine ball to a 9-foot target
20-lb medicine ball to a 10-foot target