WARM UP:
400m Run
Plyos
10 Lunge to Instep
10 Side Lunges
2 Rounds:
10 PVC Pass Throughs
10 FSQ with Wall Ball
10 PVC Good Mornings
10 PVC OHSQ
SKILL:
Weighted plank
3 X :45 weighted plank hold
WOD:
“KaraBel”
10 Rounds:
3 Power Snatch (135/95)
15 Wall Ball Shots (20/14)