Wod

100-200-300-400-500 MT RUN 10 PUSH UP 20 SQAUT 30 LUNGE

30” on 10 “ off 3 ronuds SPLIT SQUAT TO BURPEES MOUNTAIN CLIMBERS PLANK PUSH UPS HIGH KNEES THRUSTERS JUMPING JACK

contest 40’’ on 20 off 5 round in&out squat jump half burpees yoga push ups tuck ups

WOD increases by 2 rep each round 2-4-6-8-10…….cap 20’ lunge pull up romanian dead lift burpee sit-up

3 ROUNDS 40 SQUAT 30 THRUSTER 20 SIT UP 10 BURPEES OVER THE BAG

AMRAP 5’ 20 REP CHAIR DIP 20 REP BUòGARIAN SPLIT SQUAT REST 2’ AMRAP 5’ 20 REP Z PRESS 20 REP STEP BOX REST 2’

MIDNIGHT ESCAPE 10 ROUNDS 15 DEADLIFT 12 SQUAT 9 PUSH UP 6 BURPEES

WOD cap 14′ 400 mt run 20 prison squat

WOD AMRAP 20′ 5 pull up 10 push up 15 air squat

WOD 5 ROUNDS10 push up10 squat10 burpees over the bag10 bent over row10 press