041316-Wednesday

The Script: Wednesday 4/13

 

The Warm Up: 3 Rounds

5 Calorie Bike

20 Double Unders

5 Burpees

3/2 Pull Ups

Back Corner Run

 

The Conditioning:

5:00 To Complete

1 Mile Bike

Rest 2:00

At 7:00 on the clock,

Complete as many rounds of “Cindy” as possible in 6:00

Rest 5:00

At 18:00 on the clock,

5 RFT

40 Double Unders

1 Wall Climb

20 Russian Twists

1 Wall Climb

Score is total time

 

-Heats begin Every 6:00. The 3rd heat should kick off at 18:00

 

The Extra Work: 500m Row (Mandatory)

-Heat 2 and 3 will row before the begin The Conditioning