“Marian’s W.O.D.’s” Squats Push-ups Flutterkicks (4ct.) Double Unders Jumping Lunges AbMat Sit-ups Double Unders K.B. Swings (53/35) Burpees Box Jumps (24/21) For Time:

8:45am Class 50 Push-ups 40 Sit-ups 30 Burpees 20 Knees-to-Elbows 10 Broad Jumps 1 mile run 50 Double Unders 40 Walking Lunges (20 per leg) 30 K.B. Swings (35/52) 20 Pull-ups 10 Box Jumps 1 mile run 9:45am Class Group A – 50 Pistol Squats each leg Group B – 25 Pistol Squats each leg [...]

Teams of 3 complete the following: 5000m Row 500 Wallballs Continuous Jump Rope – One teammate will Row – one will perform Wallballs – one will jump rope continuously until the rower is finished.. There was no set amount of meters, is what up to the individual teams -

Warm-up: Mobility Exercises Lunges w/ Samson Stretch W.O.D. pics

Warm-up: 25 Sledgehammer strikes ea. side 20 Wallballs 10 Wall Walks Cooldown: 1 mile run