"Box"
6, 6, 4, 4, 4, 2, 2 Box Squats
3 rounds of: Max reps weighted pull ups (kipping/butterfly is fine)
3 rounds of: Max rep weighted push ups
(use a 20#/12# vest. Rest 30 seconds between rounds, and 2 minutes between exercises)
AMRAP 8 minutes of:
11 KB Swings
7 Push Ups
No Gym WOD:
200 Air Squats for time:
10 total rounds alternating between:
30 hand wipers
Max Rep push ups
(resting 30 seconds between all rounds)
Notes:
Hand wipers are performed by getting into the raised superman position, the performing a jumping jack motion with you arms. Up and down = 1 rep.
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