Wednesday 4-3

Warm Up

Run 400m/Row 500m/AirDyne 2 minutes
Pick one skill/movement from the following list and work on it for 8 minutes:
Rope Climbs
Double Unders
Rowing
Turkish Get Ups

WOD

Performance
3 Rounds
800m Run
40 Knees to Elbows
40 KB Swings (24/16kg)

Fitness
4 Rounds
400m Run
20 Knees to Elbows
20 KB Swings (24/16kg)

Stretch
Calves
Hip Flexors
Shoulders