3/12 Wednesday

Core Warm Up 

*Coaches choice: run/row/ jump rope

Dead bug complex

Plank complex

Gymnastic isometric holds

Skill 

SB G2S/ Squat/ reverse lunges

WOD

Buy in:

3 rounds for time:

20 jump lunges

10 SB ground to shoulder w/50# m/75#

30 double unders

Rest 3 minutes

Game:

3 rounds for time:

12 pull ups/ 30 ring/TRX/ sheet rows

12 SB squats w/50# m/75#

24 mountain climbers 

Rest 3 minutes

Cash out:

3 rounds for time:

20 v-ups

10 SB reverse lunges

10 burpees

DONE!