Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up: work your way through all ten stations of the WOD, doing reps of each exercise to complete your warm-up. (10 min)
2. 🧔🦈“Chuck Norris” 🦈🧔
50 Box jumps 24/20″
50 Jumping pull-ups
50 Kettlebell swings (35/25lbs)
50 Walking lunges
50 Push press 45/33lbs
50 Hip extensions
50 Wallballs 20/14lbs
LIII: As Rx'd
LII: as Rx’d or As follows:
AMRAP 3:00 at each station. If you get to 50 before 3:00 is up move on. Try to stay ahead of the clock, building up a buffer so that you’ll have sufficient time for the wallballs and burpees.
LI: 3 x 10 of each movement (stopping with wall balls),
with 30sec rest between sets.