180809 - “Heart Over Heels”

Warm up:

Medball Wind Sprints

Dynamics

Timer Run

WOD: 5 Rounds, starting a round every 4 minutes.

Rx:

400M Run

5 Burpee Box Jump Overs (24/20”)

10 Alternating Dumbbell Hang Clean & Jerks (50/35)

Scaled:

300M Run

5 Burpee Over Dumbbells

10 Alternating Dumbbell Hang Clean & Jerks (20/15)

Sport:

400M Run

8 Burpee Box Jump Overs (24/20”)

10 Alternating Dumbbell Hang Clean & Jerks (50/35)

Mobility:

Circle-up