WARM UP

3 Rounds:
1:00 singles
:30 air squats
:15 side shuffle

-then-

4:00 coaches choice general mobility

*Coaches Note: have members spend 5 minutes setting up equipment for a 44:00 clock WOD

WOD

With a 44:00 Clock:

at 0:00 with a 9 minute cap (0-9 minutes)

• 400M run
• 15 American KBS
• 10 knees to elbows
• 15 American KBS
• 400M run

at 12:00 – 20:00 minute AMRAP (12-32 minutes)

• 8 double kb rdl
• 20 med ball slams
• 8 barbell strict press
• 20 total med ball Russian twists
• 8 total renegade rows

at 35:00 with a 9:00 cap (35-44 minutes)

• 400M run
• 15 American KBS
• 10 knees to elbows
• 15 American KBS
• 400M run