Weekly Warm Up

2 mins Skipping/Rowing/Jogging

2 Rounds of:

  • 10 Inch Worms
  • 10 -15 Band Pull Aparts
  • 10 Romanian Deadlifts with Empty Bar
  • 20 Poliquin Step Ups (load with moderate to heavy dumbbells)

Workout:  1/2 Regional WOD #4  (a little taste of regionals!)

Complete for Time:

  • 50 Pull-ups
  • 50 Kettlebell Swings (rx: 24kg/16kg)
  • 50 Double Unders
  • 50 Overhead Squats (rx: 95lb/65lb)

*Each movement must be completed (in order) before moving to the next. **Scale reps and loads as required.

Post WOD Party

Accumulate 2-3mins of Hollow Body Rocks

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