1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP:

3 Rounds

10 x Double DB Curls

20 x Shoulder Taps

30 seconds x Wall Sit

3) MetCon:

Girl WOD “Barbara”

5 Rounds For Time

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

3 minutes Rest

*Pace: 40 minute cap

Beginner: Partner and split reps as needed, Ring Rows, Knees or hands elevated push-ups, 4 rounds

Intermediate: Partner and split reps as needed and/or Jumping/banded pull-ups, knees or hands elevated push-ups, 4 rounds

Advanced: as is

Sport: Vest for 3 Rounds, no vest for last two