Wednesday

COACHES WARM UP

GYMNASTIC GOAT #2

70% - E.M.O.M for 8 minutes

WOD

0:00 - 16:00min

3 rounds for time of:

800m Assault/ 400m Run OR 500m Row

12 Shoulder to Overhead - 60/40kg (50/35kg)

21 Burpees

18:00min ->

Plank - 1 minute/ 1 minute/ 1 minute

Ring in/outs - 15/15/15