DAN
WARM-UP:
Row 25 Cal, 1 round of Cindy
Bike 25 Cal, 1 round of Cindy
Dynamic Stretch
5 sprints
STRENGTH:
(5)3
20/80%-25lbs.
WOD: GREEN LIGHT RED LIGHT
5 min. AMRAP
10 Box Jumps 24/20
10 Cal Row
2 min. Rest
5 min. AMRAP
10 Box Jumps 24/20
100m Run (=10 reps)
2 min. Rest
5 min. AMRAP
Max Effort Burpee Box Jump Overs 24/20
Athletes can start on any of the three 5 min. AMRAPS
ICING:
Your 2 min./1%
KOT – Tabata bike backpedaling.