Recovery WOD
1 min lite row
10 reverse lunge steps
1 min lite bike
10 parralleute or ring shoot throughs
2 min lite row
20 lunge steps
2 mins lite bike
20 box or ring dips (done as 2-3 reps)
5 mins lite row
400m lite run
Alt. WOD
21-15-9
Squat Jumps
Push Press (95,65)
Ball Slam (30/20)
1 min lite row
10 reverse lunge steps
1 min lite bike
10 parralleute or ring shoot throughs
2 min lite row
20 lunge steps
2 mins lite bike
20 box or ring dips (done as 2-3 reps)
5 mins lite row
400m lite run
Alt. WOD
21-15-9
Squat Jumps
Push Press (95,65)
Ball Slam (30/20)