OUTBOX Home WOD #22

WARM-UP

4' EMOM x 2

1:00 Single Unders OR Line Hops

1:00 Glute Bridges (Video)

1:00 Hollow Rocks (Video)

1:00 Glute Bridges Walkout (Video)

WOD

"Double Down" - For Time

100 DU, 50 Sit-Ups, 400m Run

80 DU, 40 Sit-Ups, 400m Run

60 DU, 30 Sit-Ups, 400m Run

40 DU, 20 Sit-Ups, 400m Run

20 DU, 10 Sit-Ups, 400m Run

Option for DU: Line Hops (Video)

BODY ARMOR

4 Sets with DB/KB or Odd-Object (Video)

:30s Single Arm Russian Swings (left)

:30s Single Arm Overhead Hold (left)

:30s Single Arm Russian Swings (right)

:30s Single Arm Overhead Hold (right)

Rest as needed between Sets

FINISHER

"Tabata" - 8 Rounds '20 On / '10 Off

Odd: Push-Ups

Even: Hollow Rocks (Video)

“Work your land."