4130 MENNES AVE HNGR 1
RIVERSIDE, CA 92509
(951)742-7025

1/11/18 WOD

January 08, 2018

WARM UP

6 laps around the cones
High Knees
Butt kicks
Side shuffle to Left
Side shuffle to right
Broad Jump our land in squat
Frankenstein Walks
Glute stretch (ankle on top of knee and squat)
Walking knee to chest hamstring strech
Walking lunges with arm raise vertical then lateral
Back ward walking lunges
10 PVC pass through forward
10 PVC pass through backward
10 PVC around the world left and right

BODY WEIGHT

“Burpee Annie”
50-40-30-20-10
Burpee’s
Double Unders

Modification
single jump ropes will double the reps
100-80-60-40-20

METCON (TIME)

2 rounds of:
40m Handstand walk
35 T2B
30 Cal Row
25 Goblet squats (70/53)
20 C2B

*18 Min Cap

Modifications
5 wall walks/
60m Backward bear crawl

knees 2 elbow/ weighted v ups/v-ups/ sit ups/

pull-ups/ring rows/push ups/hand release pushups

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