Group: Set up stations / warm-up lifts
WoD: “Fox and Hounds” 40’ Time Cap
One male and female will be designated as the “foxes”. The rest of the group will be hounds. The foxes will be given a 4 minute head start. All the hounds able to catch the foxes won’t have to do penalty burpees at the end!
This can be done solo or in teams of 2
100 double unders (300 Singles)
90 sit ups
80 air squats
70 push-ups
60 KB swings 16/12 kgs
50 Walking lunges (L+R = 2)
40 pull-ups
30 box jumps 24/20
20 ring dips
10 burpees
MOB: Roll it all