Skill Day: POSE

Drills and skills

Skill Wod: 0:45/0:45, 1:30/1:30, 3/3, 6/6, 3/3, 1:30, 1:30, 0:45/0:45

All running.

We count how many 200 meters you can get in each interval.

Ex. 0:45 seconds on/ 0:45 seconds off

WOD: “Mary”

As many rounds as possible in 20 minutes:

5 handstand push ups

10 one legged squats (alternate sides)

15 pull ups

*please note that we can scale all movements for any athlete

Moms: 5 rounds

10 medicice ball cleans

250 meter row

10 push ups