THURSDAY'S W.O.D

THURSDAY,


2 W.O.D's

# 1....

- Run 200 M with a bumper plate ( 10/25/45 )
- 5 Pullups ( scaled - 15 J.P.U )
- 10 Burpees

5 ROUNDS.


2 MINUTE BREAK.....

# 2....

- 10 Box jumps
- Walking overhead plate lunges x 10 ( 10/25/45 )
- Weighted "CAN-CANS"*

5 ROUNDS.

"CAN-CANS"......

To perform this movement, load the weight/bar as if you were doing a reg squat, then take a step back and perform a half lunge, then bring the leg/knee forward up as if you were kneeing someone, mid-section high, then bring the leg back to a ready position, and perform the same with the other leg, alternating back and forth....