Warm Up
4 Rounds
:30 on/:30 off
Row for Calories
Immediately into:
4 Rounds
:30 on/:30 off
Jumping Squats
Mobility
Quad and Hamstring
Rolling and Stretching
Open WOD 15.5
27-21-15-9
Row (calories)
Thrusters (95,65)
Scaled (65,45)
Ski Sub = Same Cals
Bike Sub = 21-15-9-6;
Optional WOD 2
500-400-300-200-100m
50-40-30-20-10
Row/Ski for Distance
Sit-ups
Bike Sub = 1 Mile, .8 Miles, .6 Miles, .4 Miles, . 2 Miles
Conditioning 4:45 in Southie Orange
60/50 Calorie Row
50/40 Calorie Bike
40/30 Calorie Row
30/20 Calorie Bike
20/15 Calorie Row
10/8 Calorie Bike
– After you finish each movement complete 50 Double unders