SUPER SKILL THURSDAY

Competition Class

Strength

Skills&Drills

5 Rounds of:
4min AMRAP :
30/20 Calorie Row
20/15 Calorie Assault Bike
AMRAP 10m Shuttle Sprints
rest 2 minutes b/w
*beat every round from last week for reals

CORE
3min L sit
*every break = 20sec Slam Ball Hold 150/100

MetCon

10min EMOM

odds: 20-30sec Double Under/Triple Under Practice
evens: 1 Rope Climb

For Time:
150 Double Unders
100 KBS 53/35
150 Double Unders
* 3 Rope Climbs during WOD