Warm Up
- Coach warm up
Core WOD
- 6 MINS 20/10
- Plank Holds
- Side Plank Right
- Side Plank Left
- Then 2 mins max abs mat sit ups
WOD
Hero Wod: “Adam Brown”
- 2 Rounds For Time
- 24 Deadlifts (295/205 lb)
- 24 Box Jumps (24/20 in)
- 24 Wall Ball Shots (20/14 lb)
- 24 Bench Press (195/125 lb) (or DB 50/70)
- 24 Box Jumps (24/20 in)
- 24 Wall Ball shots (20/14 lb)
- 24 Cleans (145/100 lb)
HIIT/Conditioning option posted daily at the box
