DOCE & HIIT THE FUN TWICE

08.06.2022

CROSS

WARM-UP

Dynamic Warm-Up & WOD Prep

STRENGTH

Push Press 3 x 5

WOD

"DOCE" - 4' AMRAP x 3:

200m Run

15 Hang Power Cleans

12 Push Jerks

9 Front Squats

2' Rest Between Rounds

BODY CROSS

WARM-UP Dynamic Warm-Up & WOD Prep

WOD

"HIIT THE FUN TWICE"

8' EMOM x 3 Rounds:

1 - Box Jumps + H/L Plank ('45)

2 - Wall Walks + Plank Jacks ('45)

3 - DB Lunges + DB Push Presses ('45)

4 - Wallballs + Slam Balls ('45)

5 - Shuttle Runs + Walking Lunges ('45)

6 - Flutter Kicks + Push-Ups ('45)

7 - Burpees + Leg Raises ('45)

8 - Mountain Climbers + Battle Rope ('45)

"Don't bunt. Aim out of the ballpark."