Alex coaching Jolene through a WOD

Movement Warm-up Set 

3 sets @ 65% – 75% – 85% 

2 x <-> Sprints 

2 x <-> Burpee Broad Jumps 

15 x Goblet Squats  

A.  3 x ME weighted Push-ups   

B.  In teams of 3-4 complete AFAP:  

150 x Thrusters @ 65lb/45lb 

150 x Push-ups 

150 x Wallballs 20lb/14lb 

150 x Kettlebell Swings (Russian)

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