Captain Hook & Monday Madness

A) CROSS


WARM-UP Dynamic Warm-Up & WOD Prep


STRENGTH

On The Minute For 6 Minutes:

Min 1: 5 Push Presses

Min 2: 5 Strict Pull-Ups


WOD "Captain Hook" - 4 Rounds For Time (TC: 20'):

30 Wallballs

200m Run

10 Push-Ups

20 V-Ups


B) BODY CROSS


"Monday Madness" - 8' EMOM x 3 Rounds:


1 - DB Box Step Overs x 12

2 - Shoulder Taps ('45)

3 - RU Twists ('45)

4 - Handstand Hold ('30)

5 - Jumping Pull-Ups x 15

6 - Jumping Squats x 12

7 - HR Push-Ups x 15

8 - Sled Push


"Your mind is not your shoe size."

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