Warm Up;
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches
WOD:
Complete 4 Rounds each group
Work with a partner for each group of exercises
Group #1:
Mountain Climbers x 50 each leg
Sit Ups x 50
Group #2:
GHD Hypers x 15
Burpees x 25
Group #3:
Bear Crawl to end of room & back x 2
Squat Jumps x 30
RidgeWOD:
"Air Force WOD" for Time
with 95# Bar
20x Thrusters
20x SDLHP
20x Push Jerk
20x OH Squat
20x Front Squat
***start w/ 4x Burpees and do 4x Burpees every minute on the minute until all reps are completed***
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