WOD NOTES:
Short MetCon followed by some gymnastics core development. 100 calories will take some time so, lock into a nice SPM pace and hold it for the entire piece. Building intensity will reap huge rewards today.
Fitness
100 Calorie Row
75 KB Swings
50 Walking lunges
5 sets
10 Hollow Rocks
10 Superman
Performance
100 Calorie Row
75 KB Swings 24/16
50 Walking lunges
For time
50 Hollow Rocks
50 Superman
Sport
Active recovery day
450 Calories Assault Bike
60 seconds Work
60 seconds Rest
