Warm Up

3 Sets:

125 Meter Row
10 Sit-ups
10 Pineapple Pickers

WOD

Complete 4 Rounds the Following For Time:

400 Meter Run
12 Alternating DB Snatches D = 53/35 O = 70/53 Burpees
12 Burpess Over DB

20 Minute Time Cap

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Sweat Class

Warm-up

2 Sets:

20 jumping jacks
10 pineapple pickers
3 inchworms
5 squats

WOD

5 Minute AMRAP

5 front squats
5 toes-to-bar/toes-to-post
5 push press

Rest 2min.

5 Minute AMRAP

10 Kettlebell swings
10 pull-ups/ring rows

Rest 2 min.

5 Minute AMRAP
15 plank jacks/ plank tap-outs
15 double unders/ 30 singles