Main WOD:

Choose a sport:

Run: 8 x 400m, rest 90 seconds

Row: 8 x 500m, rest 90 seconds

Bike: 8 x 1200m, rest 90 seconds

Swim: 8 x 100m, rest 90 seconds

 

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Gymnastics WOD:

Handstand walk or hold practice for 10 minutes

 

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Mobility WOD:

Shoulder Internal rotation stretch , 2 minutes per side

Hot Elbow Stretch, 2 minutes per side

 

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