Dec 13, 2016

a) WARM UP:

3 Rounds not for time:

  • 10 arm circles each way
  • 10 Hollow Rocks
  • 10 Squats
  • 2 Wall Walks

 

b) SKILL WORK:

18 min EMOM

 

6 total rounds (with a 1 minute rest after round 3)

 

c) WOD:

3 rounds:

  • Minutes 0:00-2:00: Row 30/24 Calories
  • Minutes 2:00-4:00: 100 Double Unders
  • Minutes 4:00-6:00: 25 situps

 

** Stop working at 1:30 in each round seconds.  

 

d) POST-WOD RECOVERY/MOBILITY:

  • Roll T spine and quads
  • Stretch calves/achilles and roll

 

Posted in WOD