(Practice / Metabolic Conditioning)
WOD Review: 8 min
Then group warm up all together: 200m jog, 30 jump rope, 10 cal bike, 10 cal row, 10 BB bench press, 10 sec ring plank hold
SOD
3 x 8^ DB Bench press immediately into 5-10 Ring push-ups (15 min)
WOD
3 RFT
100 Double unders (Mod: 100 double taps or 33 Dub attempts)
200m Run
35/25 Calorie bike
200m Run
35/25 Calorie row
200m Run
*Coaches – if more than 10 athletes – start some of them on the row.
