Skill/Warm-up –Tabatas: #1 Light Wall Balls/DU’s, #2 Rowing x 4/abmat sit ups x 4
Work on weaknesses if there is time left before WOD. No heavy lifting if maxing out tomorrow.
WOD – 4RFT
Row 500 meters
10 Burpees + 30 DU’s or 60 singles
(Time Cap 14 Min)
***One partner rows while other performs Burpees and DU’s or singles, switch each round. Cannot start round 2 until both partners are done with round one exercises. If team of 3 is necessary, one rows while other two perform burpees and DU’s. This is an easy day before CrossFit Lifting Total tomorrow.