WOD:

1) Ski/Bike/Row/Run:

– 10 minutes Easy

– 5 x 1 minute Easy/1 minute Moderate/1 minute Hard

– 5 minutes Easy

– 10 x :15 Sprint/:45 East

This is one continuous piece.

2) 5 minute AMRAP:

30 Hollow Hold Flutter Kicks

20 Abmat Sit-ups

10/side Medball Twists

Extra Work:

3) Double-unders: 10 minutes Practice

Work on any facet of a Double-under. Goal is to get to 100 Unbroken.

4) Split Kneeling Landmine Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE