Friday, November 2, 2018

Warm up: 3x - Run 100 m, high knees, toe kicks, 3 burpee broad jumps, pigeon stretch, passthroughs. 

WOD: 21-18-15-12

           Cals on rower 

           Cals in bike 

           30 burpee box jump overs 24/20

           12-15-18-21

           Cals on rower

           Cals on bike 

*females 18-15-12-9

                9-12-15-18