Focus: Interval
Warm-up: 100 Jump Rope Steps/Hops or 500 M Row
3 Rounds Cindy: 5 x pull-ups, 10 x push-ups, 15 x squats
Skill/Specific Warm-up: Review WOD exercises
WOD: Man Overboard!
Basically, you do a bunch of really hard stuff while your, now former friends, chill out while rowing 500 M (that is if your chill out pace is 1:45/500 M).
