Wednesday Jan 4

METCON: (25:00)
5 Rounds
9 Starfish Crunch (9 ea side – 18 total)
6 – 100′ Shuttle Run (Down & Back = 1) (50′ down & 50′ back)
3 Wall Walks
Machine Conditioning: (7:30)
(7:30) Assault Bike OR Row OR Ski Sprints OR Shuttle Run (ATHLETE CHOICE)
Every 1:30 x 5 (7:30)
:10 Sprint
:50 Recovery Pace
:30 Rest
OPTIONAL WORK:
20:00 Stretch & Mobility

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD