9.29.16 “Team Twisted”

September 28, 2016



Fitness & Lifestyle

Warm up:
AMRAP 12
Personal Goat Warm up
–This should be gymnastic skills and transfer exercises, no barbell lifts, unless it is an empty barbell for a movement like sotts press. This should be wall ball, box jump, pull-up, T2B, HSPU, pistol, jump rope, Burpee, or any skills that hold you back in a wod.

Core:
Tabata
Hollow Rockers

WOD:
Teams of 2
200 Double Unders
100 Abmat Situps
75 KB Swings
50 Burpees over partner
25 Tire Flips
10 Wall Walks
25 Stone 2 Shoulder
50 Toe 2 Bar
75 Air Squats
100 Abmat Situoa
200 Double Unders

25 Minute Cap

Sports & Performance

Active Recovery/Rest Day

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