Class WOD 4/28 Off Program / Mix
Today's Blog
Warm-up
Coaches Warm Up & Dynamic Movement Prep
Mobility: hamstrings, calves/ankles
Cardio: agility ladder drills

Dynamic Movement:
KB Wall Balls
Lateral Burpees
Tuck Ups
Power Skips
Skills
ZigZg: Metcon (Time)
Zig Zag Sprint 15:00 - 20:00
4 Zig Zags + 25m Sprint
Enter your fastest time. Fast feet and being fast out of the turns is key!
WOD
This WOD involves a penalty. Scale accordingly.
Metcon (AMRAP - Rounds and Reps)
If a movement is broken up, you are required to perform 2 Burpees / Squat Thrusts before continuing.

*Fitness & [Performance]*
12:00 AMRAP
8 Wall Balls [20/14]
12 KBS [53/35]
16 [AbMat Situps]
Anytime a movement is not done unbroken, it is a 2 Burpee penalty

RX+ WOD - same time:
16 KB Wall Balls 53/35
16 V Ups