
Skill
3 RFQ of
3 TGU ea.
6 KB Windmills ea.
9 Kossack squats
WOD
E3M for 5 Rounds
400m Run
10 Box Jump Overs
Rx
20"
INT
Alternate 400m and 200m Runs
Scaled
200m
Swift
4 Rounds of
500m Row
50 Mountain climbers
50 Flutter kicks (R+L)
Skill
3 RFQ of
3 TGU ea.
6 KB Windmills ea.
9 Kossack squats
WOD
E3M for 5 Rounds
400m Run
10 Box Jump Overs
Rx
20"
INT
Alternate 400m and 200m Runs
Scaled
200m
Swift
4 Rounds of
500m Row
50 Mountain climbers
50 Flutter kicks (R+L)