Warm up: Coach’s Choice
Strength/Skill: Review and refine the movements.
Twelve 3-Minute Rounds
Couplet A:
200m Run
20 Dumbbell Box Step Ups (50/35)(35/20)
*One dumbbell for BSU
Couplet B:
250m Row
100m Dumbbell Farmers Carry (50/35)(35/20)
*Two dumbbells for FC
Couplet C:
500m Bike Erg
10 Alternating Devils Press (50/35)(35/20)
*One dumbbell for DP
Stimulus/Focus: You will be at each station 4 times. Your goal is to complete the work as quickly as possible in order to rest as long as you can before the next three minute round begins. Your score for this workout is a checkmark.
Cool Down: ROMWOD