WODS WITH THREATENING AURAS

RED LIGHT GREEN LIGHT THERAPY (AMRAP – Rounds and Reps)
WARM UP
FOR 5 MINUTES, COACH WILL CALL OFF DIFFERENT EXERCISES.
WHEN HE SAYS GREEN LIGHT GO!!!!
WHEN HE SAYS RED LIGHT STOP!!!

INTO:
5 ROUNDS
5 SQUATS
5 PUSH UPS
(WARM UP PACE)

-CONDITIONING-

‘THERAPY’

30 BURPEES
30 EYE LEVEL SWINGS
30 180 BROAD JUMPS 4’+

30 TATERZ

-OR-
HANG SQUAT CLEANS

-OR-
HANG MEDBALL CLEAN

25 MINUTE AMRAP
50:10 WORK:REST RATIO
50 seconds of work, 10 seconds of mandatory rest every minute.
GO HARD.

ABS
4 MINUTES
20 SECONDS – FLUTTER KICKS
10 SECONDS – HOLLOW HOLDS

STRETCH
PIGEON :30 PER SIDE
THREAD THE NEEDLE :30 PER SIDE