The hotel lets you take out bikes for free to cycle around the resort. In today’s 40mph island winds this turned into a proper warmup for us as well.
Warmup
– 2-mile windy cycling
CFK warmup:
10 each of
– shoulder dislocates
– OHS
– Sit-ups
– Back extensions
– strict pull-ups
– strict dips
WOD
5 rounds for time:
– 10 double unders
– 10 push presses 40#
– 10 wall balls 20#
[6:03]
