Wednesday

Warm up: Basic (jumprope)
Skill/Strength: 1 mile for time
WOD: 8 min AMRAP:
200m duffle bag carry 50#
15 rusian kb swings 35#
20 russian twist 35#
***If you have three people do it as a relay, with one person on kb and one person on twist,
while the 3rd runs. the runner will swap with kb continuing the count, the kb swinger will tag the twister continuing his/her count, and the twister will take the duffle for 200m and rotate in the same manner as above repeating for 8 min and keeping a continuos rep count of swings and twist.