Tuesday Week#9 Speed

Warm up  

KB around the world

Russian swings

H2H swings

Release swings

Wall Ball substitute

Skill

Move through movement standards

WOD

Tabata the following

-KBS

-Row for watts

-Wall ball

-Double unders

CFE

Warm up 

KB around the world

Russian swings

H2H swings

Release swings

Wall Ball substitute

Skill

Move through movement standards

WOD

Part#1

5 rounds of:

300m repeats rowing

2 minutes rest

Part#2

10 X tabata

-Wall ball shout