Friday

Skill Development:

Cardo. 

In 20 minutes complete

·    3 x 500 meter run/row or ski-erg, OR

·    3 x 1,000 meter assault bike

Valentine’s Day WOD

Partner WOD

For Time:

23 minute CAP

·    30 Over planking Partner burpees

·    60 Wall-ball shots (alternating)

·    60 kettle-bell swings (RX 24/16 kg)

·    60 Ball Slams

·    300 Double-unders

One person working at a time.

Aim to burn off the chocolate calories and the roses.