| a) WARM UP:
4 rounds of:
|
| **NOTE: if you are doing 18.5 in the evening – do the sprint work and skip the WOD. Do the alternate wod instead. |
| b) SHUTTLE SPRINTS:
10 rounds of:
** start each round on your stomach ** waterfall style
c) WOD: For time: 21-15-9
** Time cap: 12 mins
d) Alternate WOD if you are doing 18.5 Friday night: 5 Rounds for time:
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CrossFit and Personal Training 