Warm Up
Coach’s Choice
Skills
Kettlebell Swings
Med Ball Shuttle Runs
WOD
Teams of 3 – 20 minute running clock
Buy In – Each team must complete 30 shuttle runs with a med ball (20/14) – 1 person working at a time. Split the work how you choose, but every member must run at least 5 shuttle runs.
In remaining time, AMRAP – all 3 working at once, switch when you choose.
Box Jumps (24/20)
Kettle Bell Swings (53/35)
Cals on Rower
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Travel WOD
3 rounds of:
25 Tuck Jumps
15 Sit Ups
5 Burpees
