WARM UP:
200 Run
200 Row
20 Monster walks each direction
2x’s:
15 Banded Squats (no bands second rd)
10 Push Ups
10 SLSU
:30 HS hold
SKILL:
5 Rounds:
5 HSPU
10 BSQ (55% or 205/135)
(rest 2:00)
WOD:
For Time: (15 min cut)
400 M Row/Run (3:00 cut)
30 Thrusters (65/45)
30 Sit Ups
400 M Row/Run
20 Thrusters
20 Sit UPs
400 M Row/Run
10 Thrusters
10 Sit ups