|mobility for a geezer rocks!!|
Warm Up: Run 400m, then 5 rounds of 5x pull up, 10x push up, 15x air squat, dynamic movement or stretch of your choice.
W.O.D.: Complete as many rounds as possible in 12 minutes of the following...
2x Bar muscle up
4x thruster (50kg/35kg)
8x box jump (30in/24in)
Extra Credit: 8 rounds: 60sec max distance row, 60 sec rest.
*Men try to keep it under a 1:40 pace and ladies 1:50 pace.
Durability: 50x WTD sit up (45#/25#), 30x WTD back extension (45#/25#)