Warm Up
30x20m Laps,
3x20s Kipping Practice
2 Laps Geckos
2 Laps Running Drills – POSE Single Leg Lifts
WOD
Not Fight Gone Bad
3 Rounds
1min per Station, 1min Rest between Rounds
Row for Calories
Thrusters
Push Ups
KettleBell Swings
Hang Power Clean
Rx 60/40
Int 50/35
Beg 45/30
WOD 2
2.2km Time Trial
2000m Row
Stretch Down
Calves, Hamstrings, Quads, Glutes
Abs
Back, Lats, Neck
