ENCORE & HIIT UP

10.02.2022


CROSS


WARM-UP

Dynamic Warm-Up & WOD Prep


STRENGTH

On The Minute x 8 (4 Rounds):

Min 1: 5 Strict Handstand Push-Ups

Min 2: 10 Weighted Box Step-Ups


WOD

"ENCORE" - For Time:

21 - 15 - 9

Overhead Squats

Box Jumps

Lateral Burpees Over The Bar


Directly Into...

30 Pull-Ups


BODY CROSS


WARM-UP Dynamic Warm-Up & WOD Prep


WOD

"HIIT UP"

8' EMOM x 3 Rounds:


1 - Box Dips ('45)

2 - Box Jumps ('45)

3 - Leg Raises ('45)

4 - Devil Presses ('45)

5 - Jumping Lunges ('45)

6 - Hollow Rocks ('45)

7 - Half Burpees ('45)

8 - Battle Rope ('45)


"If you fight for your limitations, you get to keep them."


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