General Warm-up:
400m Run/500m Row
Crossover Symmetry
Group Warm-up:
Strength
7 X 1 Snatch Balance
WOD:
5 min AMRAP of:
Burpees
rest 1 min
5 min AMRAP of:
Rope Climbs
rest 1 min
5 min AMRAP of:
Double Unders
Endurance:
Run – 2 X 200m w/ 90 sec rest, 2 X 400m w/ 2 min rest, 2 X 1000m w 3 min rest
Row – 2 X 250m w/ 90 sec rest, 2 X 500m w/ 2 min rest, 2 X 1250m w 3 min rest
Just found this gem!
