** A simple helpful tip to improve your fitness is to not skip warm up and not screw around during the REC. They are all important components for different reasons and if you aren't taking them seriously, you're shortchanging yourself.

Strength: Turkish Get Ups - After coaching session on proper form, perform 12 total TGU's (6 each side) with a KB and go as heavy as possible. This is not for time and each rep should be done deliberately with the best form possible. Practice with light to moderate weight before starting the 12 reps.

WOD: For Time

500 M Row
25 KB Swings (1.5/1)
25 Toes to Bar

400 M Row
20 KB Swings
20 Toes to Bar

300 M Row
15 KB Swings
15 Toes to Bar

200 M Row
10 KB Swings
10 Toes to Bar

100 M Row
5 KB Swings
5 Toes to Bar

REC: Only if there's time, pick a personal skill weakness and work on it for 5-10 minutes.