"In Between-ers"

EQUIP: Pull-Up Bar, Wall Space, Slam Ball (30/20), Bar (2 loads), Box (24/20)

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 x Air Squat

*5 x Ball Slam

*10 x Hand-Release Push-Up

*5 x Pull-Up

-then: self-directed warm-up for Deadlift and Squat Clean-Thruster

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WOD:

60 Min. AMRAP -

A)

2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2 x Air Squat

2 Burpee between every set of squats

-no rest-

B)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 etc. x Pull-Up (c: Chest-2-Bar)

1 Wall Walk between every set of pull-ups

-no rest-

C)

2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2 x Ball Slam (30/20)

2 Deadlift (c: 225/155, p: 185/135, f: 135/95) between every set of squats

-no rest-

D)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x Box Jump (24/20)

1 Squat Clean-Thruster (c: 135/95, p: 95/65, f: 65/45) between every set of box jumps

-no rest-

*If you complete WOD D before time is called, start back at the beginning with WOD A.

SCORE = Total # Reps of “In-Between-er” Movements

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