WOD:

1) 20 minute EMOTM:

Movement 1 – 50m Farmers Carry

Movement 2 – 5 High Box Jumps

Farmers Carry should be heavy and take you about 30-40 seconds. Box Jumps the focus is aggressive hip extension, they should be high, step down and reset between every rep.

2) AQAP:

800m Run

60 Wall Balls 14/8

40 Abmat Sit-ups

Extra Work:

3) Front Plank: Accumulate 3 minutes

Keep track of total time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE