Focus:
3 Rounds
30s Double Unders
30s Rest
30s Banded Russian Swings Heavy
30s Rest
WOD:
For Time
800m Run
20 Alt DB Snatch 50/35lbs
20 Burpees Over DB
400m Run
15 Alt DB Snatch 50/35lbs
15 Burpees Over DB
200m Run
10 Alt DB Snatch 50/35lbs
10 Burpee Over DB
Finisher
Ski Erg
5x
30sec Work
30sec Rest
| Focus |
| 3 Rounds |
| 30s Double Unders |
| 30s rest |
| 30s Banded Russian Swings |
| 30s Rest |
| WOD: |
| 800m Run |
| 20 Alt DB Snatch 50/35 |
| 20 Burpees Over DB |
| 400m Run |
| 15 Alt DB Snatch 50/35 |
| 15 Burpees Over DB |
| 200m Run |
| 10 Alt DB Snatch 50/35 |
| 10 Burpees Over DB |
| Finisher |
| 5x30 sec work |
| 30 sec Rest |
| ROW, SKI, BIKE and Assault Bike |
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