21/10/23

Individual Warm Up

WOD

On a running clock complete for time

4 Rounds

9 Burpees

12 T2B/K2E/KR's

15 Cal Row

2 min rest

4 Rounds

30 Double Unders / 60 singles

12 SA Snatch

9 Ring Dips / Bench Dips (Doubled Reps)

2 min rest

4 Rounds

9 Box Jump Overs

12 DB Lunges

15 KBS

Rx: T2B - DU's - 22.5/15 - Ring Dips

Scaled options discussed in briefing