MOB: Full body
WU: 1 minute of jump rope + 400m run.
R: Movements
C: AMRAP in 25:00 of:
400m run
30 double unders
20 wallballs 20/14
10 Medball Russian Twists (right + left = 1 rep) 20/14
LIII: 14/10
LII: 30 double unders (attempts count). Weights of choice.
LI: 200m run/walk. 30 singles/toe taps. 20 wallballs at weight of choice (height does not matter, just throw the ball up to whatever spot on the wall you want and catch it). 10 medball sit-ups with a twist right and left at the top.
PWMOB: Full body rollout
Advanced: Wear a 20# vest
Endurance: 600m runs