Warmup
3 Rounds
40s on 10s transition
Big arm circles forwards
Lunge + twist
Forward plank on hands
Air squats
Push-ups
Big arm circles backwards
Workout
5 Rounds For Time Of:
20 Sandbag floor press
10 Burpee broad jump
Cool Down
2 min each
Knee over toe lunge
Seated butterfly stretch
Childs pose
and then
The 5 round took me 13:17 i wasn’t in best form i’m feeling sore ???? the burpees wern’t staddy enought i regret this time
I used a sandbag with 35 kg (78 lbs)
WOD: 14:08 w/50# DBs
Warm-up: done.
Workout: 9:36.
*floor presses: #25 dumbbells.
* subbed high-knee tuck-jumps for broad-jumps. My low back doesn’t like the arching during the broad-jumps!
Cool-down: dunzies.
Thank you!