(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec TVWQ, 30 sec wall squats, 20 sec alt lunges, 20 sec hanging shrugs
WOD 1
3 sets of: Work for 5 min and then recover 3 min (21 min total)
10 Russian KBS (70/53)
10 KB Box Step Up and Overs (70/53)
10 V-ups
*score is total cumulative rounds and reps.
3-5 min recovery
WOD 2
1 min max effort Double Unders (Mod: 6 inch hurdle lateral hop overs – over and back = 2 reps)
*If you get tripped up early in the minute, start over.
Post WOD: 3 rounds not for time:
10-15 Standing tubing Back Flies
10-12 Standing overhead DB Tricep Extensions
