General warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Bike skill work:

Take the average calories expended from last Tuesday’s WOD*, rounding up to next calorie (I.E. 9.3 = 10).

Bike that number of calories for time

Rest 2:00 between rounds

7 rounds for total time and average time

*If you did not do last Tuesday’s WOD, perform that one instead.

 

Skill work:

Look at skill sheets, and look at 2-3 exercises/movements to work on or test out

 

Royal Huddleston Burpee Challenge:

Day 23

 

 

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