Main – WOD
Jucha’s Warm Up (No Measure)
15 pogo hops
15 air squats
15 toe touches
15 Iron Crosses
15 small shoulder circles (fwd)
15 large shoulder circles (fwd)
15 small shoulder circles (bkwd)
15 large shoulder circles (bkwd)
15 Michael Phelps Back Slaps
15 OH shoulder touches
Single leg squat and push up complex
5-4-3-2-1
Texas Hold’em (AMRAP – Rounds)
14 minute AMRAP (partner WOD):
Box jump obstacle course
Partner holds barbell in front rack position
*add 10lbs every round
Starting weight:
Men – 95lbs (increase by 10 pounds each round)
Women – 75lbs (increase by 5 pounds each round)
1 round = 1 cycle through obstacle course each
*Weight may be taken from rack. If you have to rack the weight before your partner finishes the obstacle course then you must start the round over before you are your partner can switch.
