3/24 Muay Thai WOD

Warmup: 20 min

Muay Thai:

Each round is 3min w/ 1min rest between

Round 1

1-2 combo (Focus mits)

Round 2 

Alternating Roundhouse kicks (Thai bag)

Round 3

Jab uppercut combo 1min (Tocus mits)

Right/left Hooks (2min)

Round 4

Thai Knees (Alternating)

Round 5

Hold focus mits for partner

OT:

40 Leg kicks (20 per leg) all out effort

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WOD 3/23

Warm Up: 800m run

Mobility: Hip, Back & Shoulder

Metcon:**
10 Min AMRAP***
20 Dips (Full extension at top)
20 Double Unders
20 GHD Sit-ups
20 Rev-Hypers



Jason: 4 rounds + 20 dips, 20 DU and 6 GHD
Phil: 2 Rounds + 20 dips, 20 DU and 9 GHD


**Metabolic Conditioning
*** As many rounds + reps as possible in 10 min