For this workout, you will need 26 pieces of paper or recipe cards with one letter per card. Write the letters large and highly visible. Post them around the gym.
Warm up:
3x
Box jump snake => speed ladder => bear crawl => basic dot drill x 10 => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter side shuffle
Then, while sitting in a squat position for 1 minute, spell the following words by pointing to each letter:
deadlift
board
rings
shoes
bottle
chalk
phone
Focus:
Trace a figure 8 pattern 10 times with your eyes on a large wall.
WOD:
12:00 AMRAP
4 handstand push-ups
8 kettlebell swings
12 pull-ups
After each round, complete a shuttle run. Each shuttle run consists of running from one letter in the word to the next letter, and then to the next, and so on.
1- run
2- lift
3- jump
4- snatch
5- clean
6- platform
7- kipping
8- whiteboard
Post total rounds to comments.