Skill: Review the Stations
Working in some auxiliary movements. Quality moving with the strength today, don’t worry too much about how much weight you are moving around.
Strength: Every 3-mins for (12)-mins…
(2121 Tempo) Strict Ring Rows (Challenging Number of strict RR)
10 FR Back Step Lunges (5/Leg)
**Pick your weight–Quality Movement**
Metcon: Against 15-mins… 40-30-20-10
Bike, Row, or Ski Cal.
Russian Kettlebell Swings
**Pick Bike, Row, or Ski and stick to that for the WOD.
**Each new Round (Not starting with/Ending with): 5 D-ball Over the Shoulder; 15 Total D-Ball OTS)**
L1: Black/Blue, 150/100
L2: Blue/Red, 120/80
L3: Red/Orange, 80/60 or 10 Slam-balls (25/20)
L4: Orange/Yellow, 10 Slam-balls (20/15)