Warm Up
Breathe. Stretch. Move.
Skill
Double under work.
Review and practice and then:
5 rounds
1 min. max effort reps
1 min. rest
WOD
Partner style
Row or ski 2k
100 kb swings 53/35 - cannot set KB down
100 wall balls - can not set med ball down
100 headcutters 35/26 cannot set KB down
Row or ski 1k
*3 burpee penalty if KB or med ball hits the floor
Post
Coach’s choice
Endurance
Warm Up
Breathe. Stretch. Move.
WOD
30-60-90-60-30 seconds
Hand stand hold
Hollow rock hold
then
20 min. AMRAP
5 rounds of Cindy
15/12 cals on bike
Post
Coach’s choice
