Part A Warm Up
Coaches Choice
Part B
4 Sets Of:
500 m Row
20 PVC Arch-ups
rest 1 min
30 Sec max Cal Assault Bike
20 Hollow Body Rocks
rest 1 min
20 Up-Downs
rest 3 min
Part C
3 Sets
KB Wind Mill x10 ea. side
10am COMP CLASS
Complete 17.5 or a WOD will be posted
