Warm Up: 3 rds.
15 x Air Squats
then
10 x Alternating Lunge
then
10 x Alternating Jump Lunge
then
5 x Jump Squats
then
10 x Push Ups
then
Pigeon (click for video) , Dislocates (click for video) , Instep Plus (click for video)
MetaHIIT: “Loredo”
6 rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
I chose a “Hero WOD” to honor the families of the MIA/KIA military members. This time a year can be difficult for people who have lost a military member of their family. Keep this in mind his sacrifice when performing this WOD. To learn more, CLICK HERE
Post your scores to the Whiteboard.