Warm up: Coach’s Choice
Strength/Skill: Rig Work: 10 Minutes to Work Skills on the Rig
WOD: 8 Rounds (3 Minutes Work/1 Minute Rest)
A) AMRAP
400m Run
Max Wallballs in Remaining time (20/14)(14/20)
B) AMRAP
1000 Meter Bike Erg/500 Meter Row
Max Burpees in Remaining Time
Stimulus/Focus: All cardio! You will go through the above AMRAPs four times each for a total of eight three-minute rounds. You will have one minute to rest between rounds. Push hard on the run/row/bike so you can get in reps. Your score will be your total number of burpees and wall balls, but you will enter an individual count for each of the eight rounds.
Cool Down: Alternating Tabata
Superman Hold
Hollow Hold