The Board
The Warm-Up
Row/Step-Up/PP - 5 minutes
- 10 Arm Circles Fwd/10 Back
- 10 Torso Rotations
- 10 Air Strict press
- 10 Narrow Swings
- 100m Row
- 6 Lunges
- 6 Step-Ups
- 6 2 Hand, DB Push Press
Burpee/BOS/DU - 5 minutes
- 10 Arm Circles Fwd/10 Back
- 10 Center Wood Chops
- 10 Air Strict press
- 10 Narrow Swings
- 20 Single Unders or 10 Double Unders
- 10 Walk the Dog
- 3 Down Ups
- 10 Air Squats
KBS/KBPC/Run - 5 minutes
- 10 High Knees/10 Butt Kicks
- 10 Ankle Rotations
- 10 Center Wood Chops
- 200m Run (Rx) 150m (Per/Fit- Upper Loop)
- 6 Russian KB Swings
X 2 THEN....
- 4 KBS
- 4 KB Power Clean
- 4 Down Ups
The WOD
https://youtu.be/rYY6f7B5x5M
