A
WOD Primer
PULL-UPS
10 Scap Retractions
0:20 Hollow Hold
5 Kip Swings
1-3 Strict Pull-Ups/Ring Rows
5 Pull-Ups PUSH-UPS
0:20 Front Plank
5 Hand Release Push-Ups
5 Push-Ups SIT-UPS
5 Sit-Ups AIR SQUATS
0:30 Squat Hold
5 Air Squats
SHUTTLE RUNS
ten meters of each
Knuckle Draggers
Alternating Quad Stretch
Walking Active Samson
Side to side lunge
Heel Walk
Toe Walk
High Knees
Butt Kickers
4 Shuttle Runs
B
FREAKY 5K
“Freaky 5k” [ALL TRACKS]
Every 6:00 x 5 Rounds:
1,000/800 Meter Row
Max Bodyweight Reps:
Round 1:
Pull-ups
Round 2:
Push-ups
Round 3:
Sit-ups
Round 4:
Air Squats
Round 5:
Shuttle Runs
*Score = Total Reps
