12/23

Unrated – U60

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Warm-up

8 minutes

15/12 Calorie Row (start easy and build in intensity each round)

10 Hanging Scap Retractions

10 Goblet Squats (light/moderate)

Metcon

Metcon (Time)

3 Rounds: 18 minute cap

30 Wall Balls (30/20) OR 45 Wall Balls (20/14)

60 Double Unders

30 Chest to Bar Pull Ups

60 Double Unders
RX+ if you use the (30/20) wall ball option

Strength

Optional

Front Squat