Warm-up
Coach’s choice

WOD prep
Prep the stone to shoulder to WOD weight.

WOD

Penny Candy

EMOM 30
Minute 1 3 Stone to shoulder(AHAP) 
Minute 2 15 wallballs(20,14)
Minute 3 18/12 Calorie bike

*Your goal is to get each segment done in 30 seconds to allow 30 seconds of rest. Adjust reps, load and calories as needed.

Post WOD
Foam roll for 5 minutes.