Warm up:
- 400 m run
2 rounds for quality: - 5 burpees
- 10 Sit Ups
- 15 Squats
- Lane exercices (Inch Worms/ Crab Walk/ Burpees/ Spiderman/ Squats)
Skill: suicide run (relay form)
WOD: ‘Fight Gone Bad’
- 1st. min: max Pull Ups
- 2nd min: max Burpees
- 3rd min: max Dips
- 4th min: 400 m run.
Core: Tabata