(Practice / Metabolic Conditioning) (Medium Intensity)
Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)
50 Jump rope (at minimum 5 dub attempts)
15 Wall squats to a butt ball
10 Tubing back flies
10 Tubing tricep extensions
5 Hanging bar shrugs
5 Kipping swings (reviewed by coach)
WOD Prep: 1x (post WOD overview and done as a group using the clock)
Min #1: 10 Cal Row
Min #2: 8 Wall Balls
Min #3: 6 T2B
Min #4: 4 DB Snatch (per arm)
WOD
For time:
60 Calorie Row
50 Wall Ball (20/14) (11/10)
40 Toes to Bar
30 DB Snatch/arm (50/35)
