WOD

A:

Agility Drills

B:

Row Progression
Short Runs
Rope Turns

C:

Movement Prep

RX: Metcon (4 Rounds for time)

4x each for time
45 Double Unders
350m Row
25/17 cals Airdyne
150m Run
5 Burpee Box Jumps
Rest

O1: Metcon (4 Rounds for time)

4x each round for time
15-30 Double Unders
350m Row
25/17 cals
150m Run
5 Burpee Box Jumps
Rest

O2: Metcon (4 Rounds for time)

4x each for time
45- 135 Single Unders
250m Row
17/11 cals
150m Run
5 Burpee Box Jumps
Rest