Tuesday, 3 December WOD

Warm-up:

• 400m Run
• PVC shoulder rotations
• 30 Wall walks for quality (6 min to complete)

Strength:

Ring Work!!!

4 rounds for quality of:

• 10 Horizontal Ring Rows
• Ring Support Hold, 20 secs

Metcon:

3 rounds for time of:

• Assault Bike, 1600 m
• Row, 800 m
• Run, 400 m
• 20 Burpee Box Jump Overs, 24/20 in