WARM UP:
200m Run
:10 Line Jumps x 2
Ankle Mobility
10 PVC pass throughs
5 Fig 8
10 PVC push press
10 PVC front squats
10 PVC thrusters
SKILL:
POST WOD
Plank Pulls
3 x 15 Each Arm
WOD:
2009 South Central Regional WOD #1
3 RFT (18:00)
500m Row
10 Clean & Jerk (155/105)