Warm Up
3 Rounds
- 15 Jumping Jacks
- 3 Inch Worms
- 5 Plate Snatch (ground to overhead) 45 / 25
- 5 Back Extensions
WOD
Alternating Tabata
**Tabata is a 4 minute evolution, alternating 20 seconds of work & 10 seconds of rest. Maximum sustained effort is the goal here. Each Tabata features (2) different movements - so go hard & fast. Turn your brain off & don't worry about your score. If you must keep score - remember that the LOWEST # of reps is what counts. So if you crush round one with 20 wall balls, but shit the bed on round eight and get 3... your score is 3. MAXIMUM SUSTAINED EFFORT!
Round 1
Wall Balls
Butterfly Sit Ups
** Rest 2 Minutes **
Round 2
Med Ball Slams
Push Ups (fire-breathers will try reverse wall walks)
** Rest 3 Minutes **
Round 3
Star Jumps
KB Goblet Squats (50 / 35)
** Extra Brutal Bonus Round **
Round 4
Burpees
you might want to have someone with you who knows CPR...
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