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