Thursday

Pre Warm-Up

3 Ronds 

5 Burpee No Push-Up

20sec Jump Rope 

+

3 Rounds 

10cal Assault Bike 

10 Sit-Up 

10 Hand Release Push-Up

 

Warm-Up

GAME!! 

 

Skill 

Kettle Bell Swings 

 

WOD

5min Row For Meters 

1min Rest 

5 RFT – 14min Cap

15 KBS @ 70/54

15 Burpees 

1min Rest 

3min Assault Bike For Calories 

 

Cool Down 

1.) 3min Ski Erg 

2.) Spend 10min on problem areas 

2018-10-07T21:07:37+00:00October 7th, 2018|WOD|