Friday, January 10, 2019

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(Glycolytic 2-5 min bursts)
WOD Review:

Warm up all together: 2x: 60 sec easy row, 30 sec easy bike, 15 sec easy burpees

WOD

3 Rounds (36 min total)
3 min cal Row
Rest 2 min
2 min cal Bike
Rest 2 min
1 min Burpees
Rest 2 min

Post WOD: Cool down with 2 min easy bike or row and Ball mash/ Couch and Figure 4 Stretch

Stagger starting equipment as needed, follow the skill set times, and follow the order.

If there are more people than bikes, athletes can choose to start on any of these skills, however, they need to go in order and adhere to the working times for each skill.