Alright guy we are going to start implementing some equipment. Keep videoing, taking pics, and posting online. its been great to see the tag’s and video’s throughout the day. We have another big equipment handout tomorrow. For those picking up I will email you in morning but shotting for around 1pm. And yes, your running capacity is going to double. Get a good WOD timer App on your phone there is plenty out there I use “Smartwod timer”.

A) 400m Run then every :20 sec for 3 min lunge/inch worm/lateral box step up

B) 10 Min EMOM

1st-5 Tempo DB Bulgarian Split Squat (Right) (8 If you have no weight)

2nd-5 Tempo DB Bulgarian Split Squat (left) (8 If you have no weight)

C) “The Mimosa”

Tabata Box or Heightened Jumps (Find something to jump be careful)

8 Rounds 20 sec on 10 sec off

1 Min rest

7 Min AMRAP

12 Alt DB Snatch

12 Burpees to 6″

1 Min Rest

Tabata Wind Sprints (this will hurt)