Warm Up
Breathe. Stretch. Move.
Strength
Power cleans
6x3 building weight each set
Warm up to 60% before starting
WOD
15 mins to:
4 rounds
10 DB thrusters 50/30
10 pull ups
30 double unders
then with remaining time:
AMRAP
10 front rack lunges 50/30
10 DB push press
30 DB hop overs
Post
Coach’s choice
Endurance 11:30am
Warm Up
Breathe. Stretch. Move.
WOD
3 min. bike for cals
Rest 1 min.
3 min. row for cals
Rest 1 min.
3 min. ski for cals
Run 1 mile
3 min. bike for cals
Rest 1 min.
3 min. row for cals
Rest 1 min.
3 min. ski for cals
then
10 min. team ski sprint for meters
Post
Coach’s choice
