WARM UP
2 rounds:
:30 run in place
:30 bird dogs
10 meter toy soldiers
10 calorie ski/row
SKILL
Front squat
5 x 3
WORKOUT OF THE DAY
Coach Crystal Birthday WOD:
For time:
Buy in with
3 x 20m shuttle
6 burpee box jump overs
3 x 20m shuttle
Immediately into…
36 calorie row
36 alternating DB snatches
36 thrusters
36 toes to bar
36 calorie ski
36 alternating DB snatches
36 calorie bike
Buy out with
3 x 20m shuttle
6 burpee box jump overs
3 x 20m shuttle
RX: (24/20) (50/35) (95/65)
*Endurance effort. Coach athletes to pace the workout from the beginning. 30:00 time cap.