Warm-Up:
Row 250m
10 Inchworms
WOD:
I. For time:
30 Man-Makers (35lb/25lb per hand)
*10 Minute Time Limit
Rest 5 min
II. For time:
10 Burpees
40 Double-Unders
10 Burpees
30 Double-Unders
10 Burpees
20 Double-Unders
10 Burpees
10 Double-Unders
10 Burpees
*10 Minute Time Limit
Rest 5 min
III. For time:
50 Kettlebell Swings (70/53)
Row 350m
*10 Minute Time Limit
Scaling options for all ability levels will be provided for by your coach
Competitors:
Rest 5 minutes after the Kettlebell Swings and Row then –
Max Cals on AirDyne in 3:30
*Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact [email protected] for more information.