12 min total
Run, Bike, or Row 3 min (easy to moderate pace) 3 Rounds
10-15 Hip Extension
10 PVC Pass Thru
10 Air Squats
12 minute EMOM – every minute for 12 minutes alternate between Even: 20 wall balls 20/14
Odd: 10 box jumps 24/20
Aim to go unbroken. Finish wall balls by 0:40 and box jumps by 0:30.
Scale reps to maintain intensity and have time to recover. Use the first round as a judge for reps.
Wod: WOD 2: Midline March
Walk 400m with a KB on your chest. You are not allowed to jog or run. You must walk and keep it pinned to your chest the whole time. Shoulder or farmer’s carry is not allowed.
RX weight is 70/53
evertime you drop the KB you must do a 10 burpee penalty