W/U CONDITIONING:
3min air bike or row at 50% effort
4 x 30sec air squat hold
coach's choice additional
METCON:
FOR TIME:
12 C&J 135/95
15/12 cals. air bike
9 thrusters 135/95
15/12 cals. row
6 squat snatches 135/95
200m run
3 rope climbs 15ft
POST WOD:
CORE TABATA:
russian twists
bicycle kicks
- Post results to comments.