Squat & Jump

Warm-up:
Passthroughs x10
Rotator Cuff Warmup
IR Stretch
Bear Crawl
Spiderman Crawl
Lunges x10
Sit-ups x 15
Supermans x 20
Cat Scratchers
Perfect Stretch x 3/leg

6:30 - Squat/Overhead Squat Review (Team WOD)
7:30 - TGU x5/arm (2 rounds as heavy as possible) -

WOD - Overhead Squat/ Jumping Pull-ups
25-40/20-30/15-20/10-10/5-5

6:30 Team WOD - teams of 2 - each person must perform all reps from each movement. Teams may work at the same time on different movements. Rest only if teammate is not finished completing their reps. REST IS IN THE MIDDLE PUSH UP POSITION!

7:30 -
WOD will begin and end with 50 Burpees (if a team WOD) and 25 if an individual WOD
Individual or Team WOD will be determined at time of class!

The Beginning

Warmup

Passthroughs x10

Rotator Cuff Warm-up

Crab Walk

Spiderman Crawl

Bear Crawl

Inch Worm

DU x10 (singles x20)

Strength

6:30 - Squat/Front Squat/Overhead Squat

7:30 - Max Rep Pull-ups x 2

WOD

For Time

75/100 sit-ups

50/75 squats

25/50 burpees

50/75 squats

75/100 sit-ups

Cool Down

Samson Stretch x 2/leg

Quad stretch on box