Warm Up:
Warmy+
Tabata, 3 rounds for time of;
Wall ball toss
Burpee over wall ball
Bear crawl
Handstand hold
Xfit WOD:
Each Wednesday for the next couple of weeks one athlete will attempt to row 5000M in 20 minutes. Those whose name is not picked that day will complete a 20-minute WOD and will wait to see if an additional exercise and rep count is necessary, the difference between meters actually rowed vs the 5000M goal. The total reps needed to complete the meter goal will be divided by the number of athletes present and will determine the remaining reps per athlete. Good luck!
AMRAP, 20 minutes of;
5 pull ups
10 push ups
15 squats
2×1 couch stretch, each leg and a 3 minute bottom position squat hold
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