210805 - Thursday

QOTD - 

WARM UP - 

MOBILIZE -

COACH PREP -

WOD -
(A: Competitor)
With a Weight Vest!

(B: Performance)
3 Rounds
200m Run
2 Rope Climbs
26 Squats
36 Ab Mat Sit Ups

(C: Fitness)
3 Rounds
200m Row
4 Half Climbs or 6 Scaled Climbs
26 Squats
36 Sit Ups
(with a vest if possible)

BUY OUT - On the Rower or Bike
5 - 10 - 15 - 15 - 10 - 5 Calories
1 minute rest between each set