Air Force WOD
Thank you to all former and current Air Force service members
Strength Warm up
Metcon Warm up
200m run/OR 1 min Cardio
25′ ft
Floor Scoops
Spiderman Quad Stretch
Inchworms
200m run
-Into-
3 Rounds
5 BB Sumo Deadlift
5 BB Sumo Hi Pulls
5 BB Thrusters
5 BB Push Jerk
5 BB OHS
Air Force (Time)
20 Thrusters (95/65)
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
At the TOP of every Min perform 4 Burpees
Optional Finisher
10 Min Yoga-ish
1 min Puppy Pose
1 min Child's Pose
1 min Thread the Needle (L & R)
1 min Cat/Cows
1 min Cobra
1 min Pigeon Pose (L & R)
1 min Rocking Knees to Chest
1 min Windshield Wiper
1 min Puppy Pose
1 min Child's Pose
1 min Thread the Needle (L & R)
1 min Cat/Cows
1 min Cobra
1 min Pigeon Pose (L & R)
1 min Rocking Knees to Chest
1 min Windshield Wiper