WARM UP:
Fence Drills
15 Jumping Jacks
15 Seal Jumps
10 Lunge to Instep
5 Burpee Broad Jumps
15 Knee above the hips
16 Slam Ball Squats
SKILL:
Into WOD
WOD:
10:00 to complete:
400 M Run
21-15-9 of:
Thrusters (65/45)
Pull-ups
(2:00 rest)
10:00 to complete:
400 M Run
15-12-9 of:
Alternating Dumbbell Snatch (70/50))
Burpees
(2:00 rest)
10:00 to complete:
400 M Run
12-9-6 of:
Slam Ball Over The Shoulder (70/50)
Ring Dips