Warm Up 

Combo Activation #8

3 rounds 10 reps

Lateral band walks (band on ankles)

Lateral plank walk (light band on wrists)

Wood chops or KBS (all 3 directions)

V-up (Right/ Left)

Ring /door way/ band rows

Complex- In straddle/ later lunge r/l inch worm + 2 push ups

Skill

Movements and how to modify

WOD

5x

20:40

-Double unders

-Mountain climbers

-Burpees

-Double unders

Ozzy

7 Rounds for time of:

11 Deficit Handstand Pushups

1,000m Run

U.S. Air Force Master Sgt. Thomas "Ozzy" Crowell, 36, of Neosho, Missouri, died Nov. 1, 2007, near Balad Air Base in Iraq. The special agent for the Air Force Office of Special Investigations, Detachment 301 at Scott Air Force Base in Illinois sustained wounds from an improvised explosive device that struck his vehicle. Crowell is survived by his wife, Carol; two sons, Eric and Ian; and his mother, Peggy Whipp.

Twister Warm Up

Use a light MB/KB/DB

3x 10 reps

Russian twists

Presses

Squats

Diagonal wood chops (R/L)

Later jumps over the object 

Plank toe touches  

Skill

Dips

WOD

3 rounds for time:

30 dips (rings/ bench/ box/ chair)

20 box jumps or squat jumps

Straddle Warm Up 

👉🏽All in the straddle position 👈🏽

3x 7

Skater jumps

Push-ups (in straddle)

Inchworm (in straddle)

Lateral lunges (stationary)

Pop squats

Star sit-ups

Skill

Shoulder to OH

WOD

5 rounds for time:

10 shoulder to OH (SB/ pack/DB/KB/ barbell)

10 knee tucks

50 double unders or taps