[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]Warm Up:
Shoulder Mobility
WOD A:
Every minute on the minute for 15 minutes (5 sets)
Minute 1-40 Double Unders
Minute 2-6-8 L-Seated Ring Pull Ups
Minute 3-3-4 Wall Walks
WOD B:
Every 6 minutes for 24 minutes (4 sets)
100m Run
10 Toes to Bar
10 Kettlebell Swings 32/24kg
(only work for 3 minutes each round and take a 3 minute rest between each round. The goal is to get all reps in within the 3 minutes; however, if you are not able to, either scale down the weight used for the kettlebell swings or scale down the reps in each set. This is scored by reps per round)[/fusion_text][/fullwidth]
