Warm-up with an 800/600m Run, then a 60/40 cal Row. Goal is 3-4 minutes of running, then 3-4 minutes of moderately intense rowing. Then get ready for the WOD.
Conditioning: Another 11.1 & 14.1 Shadow
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders/Single Unders
15 KB Swings (80/63)
***Ladies who go with the 63 have priority for the 63’s.