8 Minutes of Shoulder/Hip Mobility (click links for more details)

A- WU- NFT- 200M Run/90 Seconds Double Under Practice/250M Row

B- For Time: 800M Run/150 Double Unders (3 Minutes Practice)/1K Row

C- Strict Pull Up- Ladder 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Notes: Scale # of reps up or down based on ability/Drop down from the bar after completing each round/If you miss that round rest as needed and repeat it again.

Cardio Class

A- WU- Complete 200M Run/25 Double Unders/250M Row @ A Sustainable Pace!

B- 15 Rounds EMOM of: 200M Run/25-100 DU’s/250M Row OR if you are doing todays WOD, Partner WOD- For Time: 2k Row (alternating every 250M)/200 Air Squats (partition as needed)/150 Calorie Row (alternating every 15 Calories)/200 Ab Mat Sit Ups (partition as needed)

C- 3 Minutes Max Reps Heavy Banded Good Morning

Post your scores to the Whiteboard.

4 replies
  1. Smanik
    Smanik says:

    Soooo… WZA… how do we find out what we’re supposed to be doing, anyway? Their website is beyond busted. It needs some serious C-Keim mojo to make it usable.


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