WODScreen

WARM UP

2 Rounds of Tabata intervals on each:
– No Push Up Burpee
– Plank Shoulder Taps
– Straight leg Sit-Ups
– Jump Squats (1/4 Squats)

-into-

2 Rounds
3-5 Toes to KB
5 Scap Pull ups

Workout Prep:

Ball Slam
– 5 Throw Arms only
– 5 Throw with hinge, delay arms as much as possible
– 5 Ball Slams

—

Toes to Bar
– 2 x 5 Beat Swings
– 2 x 3 Swinging Knee Raises
– 2 x 3 Swinging Leg Raises
– 2 x 3 Toes to Bar / Attempts

RX / Intermediate / RX Master

AMRAP 18
10 Ball Slams @ RX (12/9kg) Int (9/6kg)
20 Toes to Bar
30 Russian Kettlebell Swings @ RX (32/24kg) Int ( 24/16kg)

Max Distance Triple Broad Jump
3 Attempts
Rest as needed between attempts