Pre WOD

Every minute on the minute for 8 minutes

1st minute: :30 DB bent over row / :30 front plank

2nd min: :30 fast single uners or double under practice / :30 pushups

Workout of the Day

For time

50-40-30-20-10

Double unders

Sit ups

*500/400 row or 30/21 calorie bike after each set