GW Warm-up: 2′ Jump Rope; 20 Indo Push-Ups; 20 Knees to Elbows; 20 Squat jumps; 20 V-Ups; 20 Walking lunges ; 2′ Jump Rope Skills & Mobility Thrusters – Kipping “FRACTURED FRAN” 5 Rounds for Time 9 Thrusters #43/30 9 Pull-Ups Read More
GWM WARM UP 3′ Rope Jumps 3 Rounds of: 20 Jumping Jacks; 20 Mountain Climbers; 20 Wipers; 10 Burpees Skills & Mobility Burgener Warm Up – Wall Ball For Max Rounds & Reps AMRAP 5′ of: 10 Burpees 5 Power Snatch #50/25 100 mt Shuttle Sprint Rest 2 minutes AMRAP 5′ of 20 Pull Ups 10 Hang Squat Clean #50/25 100 mt Shuttle Sprint Rest 2 minutes AMRAP 5 minutes of 15 Box jump-overs #60/50 30 Wall ball #9/6 100 mt Shuttle Sprint Read More