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August 7, 2014

Row 500m CF Warm up x 2 Group Dynamic: 3 Rounds Lunge and twist Spider lunge 10 pushups 10 air squats 10 leg swings 10 pass thru's and windmills Strength: 2 Fronts squats 1 Push or split jerk *Work up to a heavy complex WOD: 18 min Ladder 200m Run 10 Double unders 200m run 20 Double unders 200m run 30 Double unders 200m run 40 Double unders Etc.... *Keep climbing for the remainder of the 18 mins.

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