Wednesday
Warm UP:
DROMS
500m Row or 25 Cal Bike
4 Rounds
:15 Jumping Jacks
:15 Squats
:15 Mt. Climbers
:15 Jumping Squats
Skill:
Tabata kip swings on the Rig
10 Min – Work on a Goat
Strength:
Rest Day/Make Up Day
Metcon:
Team of 2:
12 Min AMRAP:
30 Double Unders (or Tuck Jumps)
10 Thrusters 95/65
*Alternate Rounds
Rest 5 Minutes
12 Min AMRAP:
10 Cal Row/Bike
10 Alternating Dumbbell Snatch 45/35
*Alternating rounds
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