2/6/19

Warm Up

  • 12 Ring Rows
  • 40 Double Unders
  • 12 Ring Dips

Pick Drill.

10 minute Partner Row. Max Calories

WOD 4 Rounds 16 min Cap  (class less than 11)

  • 28/20 Cal Row or Ride
  • 4 Ring Muscle Ups/ 4 pull ups + 4 Dips
  • 40 Double unders/ 120 Singles

Class over 12 Partner 16 min AMRAP

  • Partner 1 Rows 28/20 cal
  • Partner 2.
  • 8 box jumps 24/20
  • 4 Ring MU
  • 40 Double unders

Core Finisher. 5 min

  • 1 min Plank
  • 1 min Right side Plank
  • 1 min Flutter Kick
  • 1 min Left side plank
  • 1 min Hollow Rock