WARM UP:
400m Run
10 Air Squats
10 Squats w/ WB
10 WBS
10 Inch worm to push up
10 Down Dog HSPU
10 BB Good Mornings
SKILL:
10:00 Drill Work/Practice
WOD:
For time:
50 WBS (20/14)
40 DL
30 HSPU
20 Box Jump Overs
10 Ring Muscle Ups
-then-
30/24 Calories on Bike