Warm-up
3 rounds
100m shuttle run
20 air squats
15 sit-ups
10 push-ups
WOD
All tracks
20 min AMRAP
400m run
20 wall balls
500m row
25 sit-ups
An opportunity to come in and sweat for 20 minutes. There is nothing particularly high skill about any of these movements. We should prioritize quality and ROM but because we do not need to worry about anything extremely technical, today we can focus on pace and really pushing pieces of this workout.
If you are good runner, push the run. If you are comfortable on the rower, push the row. Really do not like wall balls, try doing them either unbroken or in two sets. Find a way to challenge yourself within the workout. You will walk away feeling even more accomplished.
