Dec 9, 2016

a) WARM UP:

Tabata ish warm up – :20s on, :20s off – for 3 rounds thru the list

b) STRENGTH:

c) WOD:

10 min EMOM

7 Wall Balls (20/14→ 11’/10’)
20 Double Unders (scale: if you can do DU sporadically ->20 to 30 seconds of DU attempts, have never done a DU ->20 singles)

**do all the above in the minute

Scale as per your coach.

d) ACCESSORY WORK:

3 R:

e) POST-WOD RECOVERY/MOBILITY:

CrossFit and Personal Training