BODY CROSS
WOD
8’ EMOM x 3 Rounds:
1) Burpee Broad Jumps
2) KB Swings
3) Pull-Ups
4) Wall Walks
5) Shuttle Runs
6) G2OH
7) V-Ups
8) Double DB Thrusters
HYROX
WOD
3:00 Work / 0:30 Rest x 10 (2 Rounds):
Zone 1: Ski
Zone 2: Farmer’s Carry
Zone 3: 50 Wallballs
Zone 4: Row
Zone 5: 500m Run
CROSS
STRENGTH
Deadlift
15 Reps @60%
12 Reps @63%
9 Reps @65%
* Rest 2-3 Min Between Sets
WOD
"BOOKKEEPER" - On The 4:00 x 5 Rounds:
20/16 Calorie Row
15 Thrusters (50/35 kg)
10 Strict Pull-ups
“The only bad workout is the one that didn't happen."