Strength / Skillwork

Speed & Agility

5-6 athletes can perform at one time. Everyone do it at least twice.
30′ of Lunges
Backward Sprint 30′
Bear Crawl 30′
Forward Sprint 30′
[use one 30′ lane per athlete. Athletes will go down and back 2x]

WOD

4 Rounds of :45 Circuits
DB Snatch
MB Squat Clean
KB C-crunch
Calorie Bike
Rest
[if there is a class of greater than 16 have some start on the rest and rotate through the rest like it is the 5 station]

Rx: 30/20# DB, 30/20# MB, 20/15# KB