MOBILITY
WARMUP
Coaches Choice
TEAM OF 3 WOD
20 Rounds
10 Russian Swings (70/53)
5 pull ups
5 burpee
10 SDHP
300 cal ass bike
200 Cal Row
1 on bike,1 on row, 1 on work.
Once row drops off it is finish
the round start the round method.
Sprint the remaining cals on the bike
round robin style.
WOD B
1 round
200 single KB snatch (35/26)
150 front squat
100 strict press
Keep the KB off the ground. Once KB
hits the ground workout is over. Alt
arms as needed. Chip away in any
order but KB cant hit ground.
WARMUP
Coaches Choice
TEAM OF 3 WOD
20 Rounds
10 Russian Swings (70/53)
5 pull ups
5 burpee
10 SDHP
300 cal ass bike
200 Cal Row
1 on bike,1 on row, 1 on work.
Once row drops off it is finish
the round start the round method.
Sprint the remaining cals on the bike
round robin style.
WOD B
1 round
200 single KB snatch (35/26)
150 front squat
100 strict press
Keep the KB off the ground. Once KB
hits the ground workout is over. Alt
arms as needed. Chip away in any
order but KB cant hit ground.
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