Warm up: Coach’s Choice
Strength/Skill: Review the WOD Movements
WOD: 5 Rounds (30 Minutes)
*90 Seconds at Each Station
A: 250m Row
B: 5 Wall Walks + 10 Alternating Plate OH Lunges (45/25)
C: Assault Bike (12/10Calories) or Bike Erg (15/12) Calories (*Alternate each round*)
D: 20 Med Ball Sit-ups (20/14)(14/10)
Stimulus/Focus: There is no score for this workout. Push hard in each movement to give you time to rest before going into the next. You want as much time to rest as possible. Scale reps and movements as needed.
Cool Down: Tabata Superman Holds