If you plan to attack the open on Friday then you should take today off. If Saturday is your day then today is designed to just get the body moving and blood flowing
WARM UP
Coach led bear crawl
WOD
18min emom
Min 1: 30 sec row
Min 2: 30 sec bike
Min 3: 30 sec air squats
CORE
15 min emom
Min 1: 30 sec Russian twists
Min 2: 30 sec plank hold
Min 3: 30 sec flex extend(vup)
