Warm up:
5 minutes double unders - YES you must work on them - come on PEOPLE!
then
3x Down and Back
Farmer Carry
Waiter Carry - switch arms each way, or double
Duck walk
Skill/Stabilizer:
Toes 2 bar all week this week - we have some great training tools for you to try with rhythm and the movement
50 each day
Strength:
None today - long WOD
Metcon:
"White"
First female HERO WOD ever created 2011
5x
3 rope climbs
10 toes 2 bar
21 walking lunges - plate OH 20kg
400m run
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