Warm-up:

  • Med Ball Warm-up
  • 3 x 10m Partner Banded Broad Jumps
  • 3 Min Dodgeball

Workout:

  • 10 Box Jumps (42/32)
  • 10 Muscle-ups (Bar, Ring or Ring Row/Dip)
  • 20 Kettlebell Snatches (24/16)
  • 20 Pistols (Alternating)
  • 30 Toes-to-bar
  • 30 Overhead Squats (75/55)
  • 40 Sit-ups
  • 40 Med-ball Squat Cleans (20/14)
  • 50 Burpees
  • 50 Triple-Unders (or 100 Doubles)

**Main Site WOD 10/19/15

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