Warm Up
3 Rounds
- 60 seconds jump rope
- 5 Windmill Push Ups (5 second hold @ top)
- 5 Squat to a V (thumbs up - 5 second hold in the bottom)
- 5 Weighted Sit Ups (hold weight OH 5 seconds - 25 / 10)
- 5 Back Extensions (5 second hold @ top)
Mobility WOD (30 Minute Cut-Off)
Coaches will run you through the full SODO CFE Upper & Lower Mobility WODs
Finisher
Tabata Push Ups
*everyone will complete these pushups on their KNEES! Remember - Tabata = maximum sustained effort. I'd like everyone to get (13) pushups EVERY ROUND. You score is your lowest # of pushups.
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