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“Panic Mode” – Friday 3/12

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Warm UP
AMRAP 5:
7 KB Sumo Deadlifts
7 KB Bent Over Row / Arm
7 Air Squats
21 Mountain Climbers

WOD
For Time:
2:00 Plank Hold (Accumulate)
100 Back Squats* (135/95#)
2:00 Plank Hold (Accumulate)

*Start with 5 bar facing burpees. Each time you drop the bar also perform 5 bar facing burpees.

Level 2:
For Time:
2:00 Plank Hold (Accumulate)
100 Back Squats* (95/65#)
2:00 Plank Hold (Accumulate)

*Start with 5 bar facing burpees. Each time you drop the bar also perform 5 bar facing burpees.

Level 1:
For Time:
2:00 Plank Hold (Accumulate)
75 DB Squats* (25/15#)
2:00 Plank Hold (Accumulate)

*Start with 3 bar facing burpees. Each time you drop the bar also perform 3 bar facing burpees.