
WORKOUT OF THE DAY
WOD
12min Cap
100 WB Shots 30/20
Every Drop or Pause
Burpee Broad Jump 6/4ft
1st Drop=3 Burpee Broad Jumps
2nd Drop=6 Burpee Broad Jumps
3rd Drop=9 Burpee Broad Jumps
4th Drop=12 Burpee Broad Jumps
5th Drop= 15 Burpee Broad Jumps
6+ No Penalty: Finish THE WB Shots
Strength
5 Rounds
Every 4 MIn
10 GHD Sit Ups
10 Back Squats 60%
PRIMER
15 WB Shots
5 Burpee Broad Jumps
200m Run
12min Cap
100 WB Shots 30/20
Every Drop or Pause
Burpee Broad Jump 6/4ft
1st Drop=3 Burpee Broad Jumps
2nd Drop=6 Burpee Broad Jumps
3rd Drop=9 Burpee Broad Jumps
4th Drop=12 Burpee Broad Jumps
5th Drop= 15 Burpee Broad Jumps
6+ No Penalty: Finish THE WB Shots
Strength
5 Rounds
Every 4 MIn
10 GHD Sit Ups
10 Back Squats 60%
PRIMER
15 WB Shots
5 Burpee Broad Jumps
200m Run