WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
Then:
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility
WIN
SKILL:
EMOM 10
ODD: 100 FT. Farmers Carry (70/53)
EVEN: 2 Rope Climbs
WOD:
For Time:
3K Row
300 Double Unders
3K Assault Bike
FIT
SKILL:
EMOM 10
ODD: 100 FT. Farmers Carry (70/53) (53/44)
EVEN: 15 KBS (70/53) (53/44)
WOD:
3 Rounds
1K Row
30 Sit Ups
1K Assault Bike
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