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