Pre WOD
10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.
WOD
For time:
50/35 Calories of Assault Bike
400 Meter Run
40 Deadlifts (185/125 lbs)
400 Meter Run
30 Power Snatches (95/65 lbs)
400 Meter Run
20 Thrusters (95/65 lbs)
400 Meter Run
10 Bar Muscle-Ups
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