FREDDY GOES SURFING / HIIT THE ROAD JACK

07.10.2021

A) CROSS

WARM-UP Dynamic Warm-Up & WOD Prep

STRENGTH

On The Minute For 6 Minutes:

5 Thrusters

WOD

"FREDDY GOES SURFING"

For Time:

15 - 12 - 9

Push Presses

Burpees

Directly Into:

15 - 12 - 9

Front Squats

Toes-To-Bar

B) BODY CROSS

"HIIT THE ROAD JACK"

9' EMOM x 3 Rounds:

1 - Lateral Box Jump Overs x 10

2 - V-Ups x 25

3 - Single Arm DB Thrusters x 12

4 - Handstand Hold ('35)

5 - Wallballs x 16

6 - Shoulder Taps ('45)

7 - Jumping Jacks ('45)

8 - Front Plank ('45)

9 - Sled Push ('45)

"Water the flowers, not the weeds."