WOD
NO CAP:
1 MILE RUN OR 2000M ROW
25 POWER SNATCHES 115/75
25 SQUAT THRUST
800M RUN OR 1000M ROW
25 FRONT SQUAT
25 SQUAT THRUST
400M RUN OR 500M ROW
COOL DOWN
HOMEWOD
1 MILE RUN OR 500 JUMPING JACKS
25 SQUAT TO VERTICAL JUMP *SQAUT THEN JUMP VERTICALLY AS HIGH AS POSSIBLE
25 SQUAT THRUST
800M RUN OR 250 JUMPING JACKS
25 SQUAT TO TUCK JUMP *SQUAT THEN JUMP AND TUCK KNEES TOWARD CHEST
25 SQUAT THRUST
400M RUN OR 125 JUMPING JACKS