WARM UP (00:00 - 20:00) SLIPS SCALES L-SITS INVERSIONS PLANKS STRETCHES (4 MINS AT EACH STATION)
GWOD (20:00 - 35:00) PISTOL PROGRESSIONS
WOD: Metcon (AMRAP - Rounds) HANG ON TIGHT20 MIN EMOM MIN 1 - 5 HANG POWER SNATCHES MIN 2 - FENCE RUN (100M) GPP - 45/35 FITNESS - 75/55 RX - 95/80 RX+ - 135/95 * SUB FENCE RUN FOR 150M ON ROWER/SKIERG OR 10 CAL ON BIKE
ACTIVE RECOVERY TODAY'S ACTIVE RECOVERY OPTIONS ARE THE FOLLOWING: 2 MILE RUN OR 30 MIN ROW OR 1 HOUR WALK *REMEMBERING THAT THESE ACTIVE RECOVERY WORKOUTS CAN BE DONE AT HOME OR IN THE BOX. IF YOU HAPPEN TO COME TO THE BOX TO DO YOUR ACTIVE RECOVERY PLEASE INFORM THE COACH, SO HE/SHE CAN ORGANIZE THE CLASS TO ACCOMMODATE YOU TO HAVE SPACE TO DO YOUR RECOVERY!