Warm up 8 min cap 3 rounds 10 overhead squat pvc 10 good mornings 15 knees-to-elbows WOD 5 rounds 25 min cap 20 wall-ball shots 20 front squats 25 abmat sit ups
Warm up 6 min cap 3 rounds 10 PVC presses 12 air squats 10 toes to bar WOD 3 rounds 30 min cap 10 hand stand push ups 400 meter run 30 deadlifts 65# or bodyweight
Warm up 6 min cap 3 rounds 20 double under/65 singles 10 ab-mat sit ups 8 burpees WOD 30 min cap 5 rounds Run 400 meters 30 toes to bar 30 good mornings
Warm up 7 min cap 3 rounds 10 release push up Run 200m 10 med ball clean WOD 25 min cap 21- 15- 12 – 9 Incline press chin ups Wall ball shots 14# 20# 2 min break