"DOGFIGHT"
- WARM UP
- WOD
-
POST-WOD
- 0:15 Jumping Jacks
- 0:15 Knuckle Drags
- 0:15 Alternating Quad Stretch
- 0:15 Active Spiderman
- 0:15 Frog Hops
- 0:15 Slow Burpees
- 0:15 Line Hops
- 0:15 Bar-Facing Burpees (empty barbell)
- 0:15 Box Step-ups
- 0:15 Box Jumps
- 0:15 Box Jumps at Workout Height
- 0:15 Burpee Box Jumps
[TEAM OF 2]
10 Rounds:
- 6 Deadlifts
- 6 Bar-Facing Burpees
Directly Into…
10 Rounds:
- 5 Hang Power Cleans
- 5 Box Jumps (24"/20")
Directly Into…
10 Rounds:
- 3 Push Jerks
- 3 Burpee Box Jumps (24"/20")
-Partner completes full round before switching
-Score = Time it takes to complete the workout
[30 Minute Time Cap]
COOLDOWN
MOBILITY
- 1:00 Pike Stretch
- 1:00 Calf Stretch
AFTER CLASS
7 Sets For Quality:
- 3 Jumping Ring Muscle-ups
[or 6 Strict Ring Dips] - 3 Unbroken Squat Snatches (52/38)