WARM UP:
400m Run
Plyos
10 Lunge to Instep
10 Side Lunges
:30 Bar Hang
10 Hollow Arch
10 Knee Above the Hip
2 Rounds:
10 PVC Pass Throughs
10 FSQ with Wall Ball
10 PVC Good Mornings
SKILL:
100 Pull ups for time
WOD:
Oh No You Didn’t:
50 Shoulder To Overhead
800m Run
50 Burpees over the Bar
400m Run