WARM UP:
3x
CTC Run
4 Lunge to instep (each)
6 Burpees Broad Jump into Squat
8 Pass throughs
10 PVC OHS on rig
:30 Goblet Squat Hold
SKILL:
Every 2:00 for 10:00
Front Squat
60% x 4
70% x 4
75% x 4
(80% x 4) x 2
WOD:
3 RFT:
12 Overhead Squat (155/105)
10 HSPU
400 Meter Med Ball Run (30/20)