WARM UP
- 1’ Machine
- 10 Air Squat
- 5 Inchworm to push ups
- 20m Toe touches
- 5 Empty bar shoulder to overhead
WOD (cap40)
A. 21 - 15 - 9
- Shoulder to overhead
- Pull ups
B. 21 - 15 - 9
- wall-balls
- Push ups
C. 21 - 15 - 9
- Box jumps
- DB Renegade Rows
D. 21 - 15 - 9
- KB swing
- Med ball sit-ups
E. 21 - 15 - 9
- Deadlift
- CAL