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Warm Up:  Down and Backs

Performance: For Time

  • 800m Run 
  • 150 Double Unders  (200 Singles) 
  • 50 Sumo Deadlift High Pull (95/55) 
  • 50 Back Squats (95/55) 
  • 150 Double Unders  (200 singles) 
  • 800m Run

Fitness: 3 Rounds: 

  • 400m/400m/15 cal bike  
  • 10 Wall Balls and 20 sec wall sit W/Ball 
  • 10 Kb High Pull and 20 Kb Swing 
  • 10 Step Ups and 20 Lat overs 
  • 10 Sit Up and 20 Russian Twist

    *1st round = 400m run

       *2nd round = 400m row

       *3rd round = 15 cal bike

 

Coaches Choice