Warmup
cardio warm up - 400m jog or 3min of bike or row - coach led wod specific mobility
Strength / Skill
12 min to establish 1 rep max DL
Metcon
"5 RFT
7 Chest-to-Bar Pull-Ups
14 Kettlebell Swings (32/24 kg)
21 Wall Balls (9/6 kg)"
Warmup
cardio warm up - 400m jog or 3min of bike or row - coach led wod specific mobility
Strength / Skill
12 min to establish 1 rep max DL
Metcon
"5 RFT
7 Chest-to-Bar Pull-Ups
14 Kettlebell Swings (32/24 kg)
21 Wall Balls (9/6 kg)"
