Warm-Up
Coach’s choice

WOD prep
Skill: Dips & Wallballs.

WOD
“Kill The Quit”
6 rounds for Time:
15 Wallballs (20,14)(10′,9′)
250m row
20/15 Calorie Bike/20 burpees (Alternate bike with burpees every other round)
15 ring dips
200m run
*If there are more than 10 athletes when getting to the bike 1/2 the athletes can do burpees in the first round.

Option 2:
6 rounds for time:
15 Wallballs(14,10)(10,9′)
250 Meter Row
20/15 Calorie Bike/15 burpees (Alternate bike with burpees every other round)
10 bar dips
200m run

Option 3:
4 rounds for time:
10 Wallballs(10,8)(10,9′)
200 Meter Row
15/10 Calorie Bike/10 burpees (Alternate bike with burpees every other round)
10 Box dips
200m run

Post WOD:
Foam roll for 5 minutes.

Endurance & Stamina
Stroke pyramid: 10/20/30/40/50/40/30/20/10
Row 10 strokes hard followed by 10 light. Then row 20 strokes hard followed by 20 light. 30 hard, 30 light. 40-40. 50-50. 40-40. 30-30. 20-20. 10-10.