100 Double Unders
50 Jumping Jacks
25 Situps
20 Squats
15 Pass Throughs
10 Pullups
5 Burpees
Skill
GHD Situps: 3-5 Sets of 10+
WOD
3 Rds
400m Run
21 Overhead Squats (75/45)
15 Pullups
9 Burpees
You may substitute 500m Row or 100 Double Unders for run
Post WOD time
May have to substitute 400m run with a 400m ice skate.
ReplyDeleteCoach Jason- 15:29-75# Rower set on 10, and Ring rows
ReplyDelete