OVERVIEW
Hang onto your butts - this one’s gonna be toasty! Hope is a variation on Fight Gone Bad, and we should expect the same feelings as a result. 5 different movements, strung in a sequence to elevate our heart rate and keep it there while testing our muscular endurance. A good goal here is to keep your score as consistent as possible between all 3 rounds. We aren’t saying you should take it easy on round 1, but also don’t sprint and die.
WARMUP
Mobility
Spidermans x 5 each (elbow drop + reach + hamstring)
3 min plate squat
PVC Pass throughs
KB windmills
Warmup x 5 rounds, 30 seconds each
Ground to OH
Reverse lunge to jump
Ring rows
Bike @70%
Movement review & space prep
WOD
Hope
3 Rounds, 1 min each:
Burpees
Power Snatch
Box jumps
Thrusters
C2B Pull-ups
Rest
♀ 55 lb., 20-in. box
♂ 75 lb., 24-in. box
COOL DOWN
Nasal breathing
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