Wed 12-6-17

General Warm Up 3
500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish
Back Rack Lunge (8×4 AHAP)
Metcon
EMOM 24:00
Min 1: 25 wall ball shots (20/14)
Min 2: plank 45 sec
Min 3: 60 double unders (120 SU)
Min 4: plank 45 sec

Basics: 30 sec planks, 15 WB, 80 SU
Int: 20 WB, 100 SU or 30 DU
Adv: as written

score is the number of rounds completed within the min.