Hey Folks!

Wednesday crushes me every time.  The WOD looked SUPER fun though.  I got nothing else to say haha.  See you tomorrow!

[av_video src=’https://www.youtube.com/watch?v=1Aoc-cd9eYs’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2o2oxh’]

Coaches Notes:

It’s a fun one. Another good mental test.  Be careful on the box jumps!  Dig in and make the sweat worth it!

Warm Up:

2 Rounds:
200m Run
400m Row
600m Bike
**In addition to whatever the coach has planned for you guys 🙂

Conditioning – “It isn’t pink, it’s salmon”

Armap 16 minutes
3,6,9,12, etc
Box jumps (20/24)
Kettlebell Swings (50/35)
Burpees