Thursday

Part A
Skill development:
10 minutes

• Overhead Squats
• Dead-ball ground-to-shoulder
• Double-unders

Part B
WOD 1
10 minute CAP

• 100 burpees
• Starting with 100 meter run and run again every 2 minutes.

Rest for 2 minutes

WOD 2
10 minutes Teams of 3

• 16/12 calorie row/erg
• Double-unders
• Overhead squats (RX 40/25 kg)
Rotate when row/erg is completed

Rest for 2 minutes

WOD 3
10 minutes Teams of 3

• Wall-balls
• 4 ground-to-shoulder & carry across the box
• Sit-ups & carry dead-ball back – to wall-balls