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Saturday 3/2/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

Get warmed up for workout

Workout:

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:

20/15 Calories of Assault Bike

15 Ring Rows, (or if you can do Ring Dips for rx+)

30 Russian Kettlebell Swings (next heavier weight than you normally use for a wod)

60 Double Unders

15 Ring Rows,

30 Russian Kettlebell swings, (next heavier weight than you normally use for a wod)

20/15 Cals on rower

Partition reps as necessary.


Earlier Event: March 1
Friday 3/1/2019 Friday Night Lights
Later Event: March 3
Sunday Funday 3/3/2019