FRIDAY

Skill Development:

Movement Warm-up

·     Shoulder mobility

·     Double-unders

·     Lifts if doing them

WOD

“Fun Friday”

40 minutes to accumulate Max Calories

Your choice of movements:

·  Rower

·  Bike

·  Erg

·  1 mile run = 100 calories

·  800m run = 50 calories

·  400m run = 25 calories

·  1 burpee = 1 calorie

·  2 sit-ups = 1 calorie

·  5 db-unders = 1 calorie

·  2 push ups = 1calorie

Lifting:

·    Ground-to-Shoulder = 1 Calorie/25 Kg

·    Ground-to-Overhead = 2 Calories/25 Kg

How you accumulate them is up to you. Please share all the equipment. Must do a minimum of 20 calories on 4 movements

Good luck. Choose well.