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Warm Up:

-Stretch
- Push Up Challenge (1 min. of Push Ups)

-2 Roundsa

• 12 Goblet Squats
• 12 Shoulder Press 

WOD#1: Strength. Do 21 of each movement, then 15, then 9. After completing each round(21/15/9), run a quarter mile.
21-15-9  FOR TIME

• Power Snatch (95/65)
• Push Jerk (95/65)
• RUN 400m (1/4 miles) AFTER EACH ROUND

****Modified exercises*****

• Alternating Dumb Bell Snatch
• DB Push Press
• ROW 400m (1/4 miles) AFTER EACH ROUND

WOD#2: Endurance. Every Minute On the Minute for 10 minutes complete the following. Do each movement within the minute as fast as you can so that the rest of the minute is your rest. Guaranteed to make you sweat ;)
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EMOM x 10 minutes

• 6 Devil Presses (30/15)
• 4 DB Squat (30/15)
• 2 Burpees

COOL DOWN: Core
50-40-30-20-10

• Ab Mat Situps
• Mountain Climbers

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