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| Ever feel like you're just one donut away from fucking it all up? |
Warm Up:
Foam Rolling - Free Elements
Pigs on Skates x18
Samson Stretch x18
High Knees x25
Butt Kicks x25
Overhead Air Squats (broomstick) x25
Pass Thru (broomstick) x25
**All of the above x2
FUNCTIONAL CHALLENGE - "Challenge" is defined as the same W.O.D. performed twice with a rest period between the first and second attempts. This, like all W.O.D.s, is an all out effort. You MUST improve your time for the second attempt. Be honest with yourself. All out first effort. All out second effort. NO BULLSHIT ALLOWED.
W.O.D.
Perform 21-15-9 reps of the following Couplet;
- Tuck Jump
- **Sit Up + Burpee
- REST 3 MINUTES and REPEAT
**Sit Up/Burpee = beginning on your back - Sit Up - Immediately roll to 4 points/Hands & Knees - Hit the deck for a single Push Up followed by a Burpee finish (airborne clap behind head for full torso extension)
Stay strong!
-Johnny
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