Outdoor WOD

A) 8x 2 minutes on 2 minutes off alternating between 1 and 2:
1. 200m run + max slamballs in remaining time
2. 200m run + max box jump overs (24/20″) in remaining time

B) Coaches abs

Functional Bodybuilding Zoom

Warm-up
2 Sets
6 Under-switch to Crab Reach
8 Push-up to Toe Touch
10/side Side Plank Rotations
12 Tuck-ups

A1) Glute Bridge Bench/Floor Press: 8-10/side
A2) Chainsaw Row: 8-10/side; Rest 90sec x 3 sets

B1) Pike Push-ups: 8-10 reps
B2) Cross-body RDL: 8-10/side
B3) Side Star Plank: 20sec/side: Rest 90sec x 3 sets

C) 3 Sets for Quality
6-8 1 1/4 Bicep Curls
6-8/side Half-Kneeling Windmills
30 Heel Taps