WOD

“Mama Wants a New Kitchen Sink” (30:00 CAP)

[Start in 1 of the 3 “zones”, GO IN ORDER within the zones]

15 reps of each exercise: (All done in the front/middle area)

• Push-ups
• Prisoner Squats (1.5)
• Scissors
• Leg Lifts
• Pull-ups
• Lunges (2-ct)
• Burpees
• Toes to Bar
• Bicycle Crunch (2-Ct)
• Dips
• Oil Drills
• Calorie Row

20 Reps each of: (All done in the “main” area, 1 KB per person)

• KB Sumo Deadlift High Pull, 55/35#
• Goblet Squat
• Russian Swings
• American Swings
• Figure 8 w/ Uppercut (8/8)
• Cleans (8/8)
• Push-press (8/8)
• Thrusters (8/8)

25 Reps of Each: (All done along back wall/corner)

• GHD Sit-up (Reg. Sit-ups)
• GHD Hip Ext. (Supermans)
• Wall Ball, 20/14#
• Ball Slams, 30/20#
• Box Jumps, 24/20″

Rx+: as written
Rx: 35/25# KB
Fit: Scale any exercise as needed. 20/15# KB

Elements

Do a scaled version of the WOD