SKILL
handstand work
WOD
3RFT – 12 minute cap
20 wall balls (20/14)
10 power cleans (135/95)
5 minute rest, then…
800m run
30/24 calorie row
30 doubles (90 singles)
There is a 12 minute cap for the first couplet, a 5 minute rest to recover, and then an 80% to 85% effort on the last triplet which is done one time through.
FIT360
20min EMOM
MIN 1: 5 body blasters
MIN 2: 20 jump ropes + 5 mb thrusters (20/14)
A body blast is a burpee to a jumping pull-up to a knee-to-elbow or hanging knee raise.
