Warm Up:
Free Stretch & Foam Roll Element
Shoulder/Hip Mobility
Hollow Rocks x15
Air Squats x21
Buy In/Cash Out:
Max Pull-Up (1-attempt)
TEAM W.O.D.
This is a 12 Minute AMRAP. There are 3 stations. Station #1: 200m Run. While athlete #1 is running, athlete's #2 and #3 will be performing Air Squats (MedBall Target) or 1pood Kettlebell Swings (Russian). When Athlete#1 returns, everyone will switch to a new station. Every minute on the minute you will hear me call "PUSHUPS"....at which point you stop what you are doing and cannot resume until you complete FIVE (5) Pushups. Once again, how long you swing or squat is totally dependent on your runner. Perhaps "Pukie will make his first appearance at KoR?
Stay Strong!
-Johnny
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