EQUIP: Jump Rope, Barbell (a: 115/85, i: 95/65, b: 65/35), SB (30/20)

“INSPIRED BY NICOLE”

WARM-UP:

*Active Stretch (PVC Stretches too)

-then:

8 Rounds (2 min.) -

*High Knee Run in place

*1 x Pop-Up Push-Up every 15 seconds

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WOD 1:

“Nico” (3/4 of “Nicole”) -

15 Min. AMRAP -

*Pull-Ups 

*200m Run every time you drop down from the bar

SCORE = Total Reps of Pull-Ups

WOD 2:

12 Min. AMRAP -

*Bear Complex (a: 115/85, i: 95/65, b: 65/35)

*150m Row every time you break (break = grip release of bar)(may rest bar on back or OH without penalty)

SCORE = Total Reps of Bear Complex

WOD 3:

10 Min. AMRAP -

*Wall Ball w/ Slam Ball (30/20)

*30 x Double-Under every time you break (sub: 15 Tuck Jump OR 90 Singles)

SCORE = Total Reps of Wall Balls

WOD 4:

8 Min. AMRAP -

*Slam Ball Burpee (“Slurpee”)(30/20)

*1 x Barbell Burpee (a: 115/85, i: 95/65, b: 65/35) every time you break

SCORE = Total Reps of Slurpees