THURSDAY

Skill Development:

Warm-up Movements

·     Pull-ups/ Ring MU’s

·     Ring Dips

·     KB SDLHP

·     Box Jumps

WOD

3 Rounds

7 Stations

Work 50 sec/20 sec transition

·    Assault Bike calories

·    Pull-ups or Ring MU’s

·    Ski Erg calories

·    Ring Dips

·    Row calories

·    KB SDLHP’s (RX 24/16 Kg)

·    Box Jumps (RX 24”/20”)

Rest 1 minute between rounds – like Fight Gone Bad