WARM-UP:

:30 drills 2x’s:
Seal jumps
Squat hold
Air squats
Arm circles (walk to bar)
Bar hang
Push ups
Slsu

MOBILITY

WOD:

4 RFT (20min)

250m Row
30 Med ball sit-ups (20/14)
9-7-5-3 Hang POWER Snatch

Cash-Out:
20 Vertical Slam Ball Throws