4-20 WOD .....

3 Rounds of each couplet 60 sec. max effort / 15 sec. recovery
~~~ Plus a push pull pyramid (alt. push-up/pull-up)~~~~


COUPLET #1
*Box Jumps w/ squat on top and bottom (11") (16, 13, 11)
*Wall Ball (12lbs.) (28, 27, 26)

PUSH PULL PYRAMID #1 = 8 reps

COUPLET #2
*Kettlebell suitcase burpee (35 lbs. x 2) (13, 12. 11)
*Med. ball alt. staggered plyo push ups (from modified plank) (26, 22, 21)

PUSH PULL PYRAMID # 2 = 10 reps

COUPLET #3
*8 mnt. climbers/ 8 med. ball high knees (12 lbs.) (4.5, 4.5, 4)
*V-Sit Med ball triceps ext./rotate touch floor (12 lbs.) (12, 12, 13)

PUSH PULL PYRAMID #3 = 8 reps

COUPLET #4
*Alt. Kettlebell swing (35 lbs.) (35, 30, 25)
*Full plank down up shoulder touches (16, 16, 17)