WARMUP:
INSTRUCTOR LEAD GROUP WARMUP
SKILLS:
PULLUP, DOUBLE UNDER, DOUBLE KB SWING
STRENGTH:
10 MINS. TO COMPLETE
3X3 PULLUPS
WOD:
4 ROUNDS
3 MINS. ON/ 1 MIN. OFF
AMRAP
(START EACH WORK INVERAL WHERE YOU LEFT OFF)
20 DOUBLE UNDERS (4/1)
10 DOUBLE RUSSIAN KB SWINGS 53/35
5 WEIGHTED SITUPS 53/35
AFTERMATH:
400M RUN
250M ROW
25 SITUPS
COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH