Chris: Muay Thai class WOD

Warm up -2 rounds of jump rope 1 min./ 10 roll up to standing

2 - 2 min. rounds on focus mitts: jab, cross, L hook to body, R upper cut

Thai pad drill: 4 punch (J, C, H, C), 2 foot jab, 4 punch, 2 straight knee, 4 punch 2 round kick. Do 5 repeats each with L side forward, and R side forward

20 min. of attack/counter drills with gloves and shin guards

20 burpees


Christine:

DL 135x3x3
OH press (barbell) 45x5, 55x5, 65x5
Russian Twists 2x5 each side with bar.

Sam:

Clean and press ladder to 5, 62# KB
Suitcase KB stepups 62# 5 each side
Chinups 3x3