Thursday 02/11/2021

EXTENDED WARM UP / STABILITY

3 Rounds for quality: (rest as needed)

:20/:20 Single arm, standing, overhead KB hold

100ft KB farmers carry (heavy)

:20 seconds in a L sit or variation (scale to a L sit progression that allows for a 20 second consecutive hold each round.)

WOD

Retest from 11/05/2020

“Race Day”

*Each set is for time

*Start a new set every 6 minutes

*Goal is to use a faster pace each set

Set 1) 50/35 Echo Bike Calories

Set 2) 40/28 Echo Bike Calories

Set 3) 30/21 Echo Bike Calories