Sicko
WODWarm-Up - Ab Burnout!
Corner1: Push ups
Red Group 60-40-30
Blue Group 40-30-20
Green Group 30-20-10
Corner2: Sandbag Deadlift+clean+press
Red Group 20-15-10
Blue Group 15-10-5
Green Group 10-5-5
Corner3: Diamond Push ups
Red Group 30-20-15
Blue Group 20-15-10
Green Group 15-10-5
Corner4: Rifle Cross (8count)
Red Group 30-20-15
Blue Group 20-15-10
Green Group 15-10-5
Middle: Bench dips
Red Group 60-40-30
Blue Group 40-30-20
Green Group 30-20-10
Cadets can start at different corners. If there is excess time at the end do relays with the sandbags:
carry sandbag 50m, do pushups/burpees/shoulder PU, carry sandbag back.
GET FIT!
Chief
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