IN Box

Your intensity and determination to succeed lies first within your mind
and then within your heart. 

Utilize both you mind and body to attain your
goals and you will be triumphant.

Warm-up

Hula hoop

ROM

3x5 push, pull, squat

Skills Team Work

2 RNDs each segment, Rest 2 minutes between

1 minute on, 30 seconds off rotate movements

A

KB Farmer Carry 24kg

Tire flips

Sled push

Rope Climb

B

DB Snatch 35#

Double Unders

C2B Pull ups

Walking lunges 35# bar overhead

C

Row

HSPU

L sit

DB Ground to OH 25# 

Rest

WOD

10-9-8-7-6-5-4-3-2-1

KB OHSwing 24kg

Ring Dips (scaled with green band - full range of motion)

6:24 - great little sprint, good opportunity to do the work ~ damn ring dips