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