Announcements: West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/
Equipment needed: Set-up rings on the pull-up rig, grab a medicine ball of appropriate weight, and bring your jump rope! If you don't have a jump rope...you should really think about getting one! Even a $5 cheap one will do.
Warm-up and instruction: We still start off with a brief demo of each of the movements and give everyone a chance to practice each exercise. Matt will lead the group through med ball cleans and then we will break out to the other exercises.
3 rounds for total reps. For each exercise, you will do max reps in 45 seconds of work and then rest 15 seconds while transitioning to next exercise.
Double-unders (sub: 3-1 single-unders or 1:1 tuck jumps)
Weighted sit-ups (20/14 lbs.)
Medicine ball cleans (20/14 lbs.)
NOTE: If we have a big crew, then we might need to mix up the sequence of movements.