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IMPORTANT NOTE:

The Fit 2 Fight Throw Down will be at 0600-0830 in the Commissary.  Come support this great cause!

WOD:

4 Rounds For Time:

50 Double Unders

10 Chest 2 Bar Pull Ups

 

5 Min rest, then…

 

For Time:

30 Cal Row

5 Burpees

25 Cal Row

10 Burpees

20 Cal Row

15 Burpees

15 Cal Row

20 Burpees

10 Cal Row

25 Burpees

5 Cal Row

30 Burpees

 

There will be a running clock.  As soon as you finish the first WOD, look up at the clock, and note your time.  You will start WOD 2 five minutes later.

 

Scaling Options:

DUs –> attempts through 50 rope contacts->50 penguin jumps

 

Pull ups -> Body/ring rows

 

Cool Down:

Doorway stretch x 2 min per side

 

Roll out hips/glutes x 2 min per side

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