A. 3 rounds for time:
Row 300 m
30 Sit-ups
Go hard on Part A. This is short enough that you can really push. compete with yourself and compete with the gym to do your best.
B. Back Extensions - 8-12 reps x 4 sets @3022, rest 90 seconds
C. 10-15 minutes ---work on the skill you most fear coming up during the Open WODS. Hints: double unders, pull-ups.
These can be done in any order today so if others are on the rower or GHD practice your skills first.
Post to comments : time for A and the skill you practiced and how that practice went
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