Warm-Up
Coach’s Choice
WOD prep
Prep the movements
WOD
M/S and Teens
5 rounds 3:00 time cap per round (1:00 rest between rounds)
10 KB swings
250m
Max rep double-unders with remaining time.
*Choose a load you can go unbroken with great technique.
*Scale to Russian swings if needed
Option 2 M/S teens:
5 rounds of 5 rounds 3:00 time cap per round. (1:00 rest between rounds)
10 KB swings
150m
Max rep single-unders with remaining time.
*Choose a load you can go unbroken with great technique.
*Scale to Russian swings if needed
Option 3 Kids 8-10
3 rounds for time
10 Russian KB swings
100m row +
20 single jump ropes
*Choose a load you can go unbroken with great technique.
Post WOD
Game
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