WARM UP:
2X:
1 Shuttle run
20 Pelvic Raises
15 Single Leg Pelvic Raises
5 Drop squats- 4 inch (above parallel)
5 Drop squats-above parallel
5 Drop Squats -Parallel
5 Drop squats- full depth
5 Jumping squats
10 SLSU
10 PVC Pass Throughs
SKILL:
9:00
:30/1:00
:30 Hard on the Bike for Calories
1:00 walking rest
Score is Total Calories
WOD:
For Time:
Regional Individual Event 4:
2 Rounds:
10 Snatches
12 Bar Facing Burpees
2 Rounds
10 Snatches
12 Bar Facing Burpees