Warm Up:
PVC
Foam Roll
W/ a Wall Ball execute:
Run .1 on curve
10 Ball RDL’s
10 Ball Thrusters
Run .1 on curve
10 ball front squats
10 ball burpees
Strength:
20m Front Squats – take 20m to find a heavy double for the day – you control your own rep scheme
WOD:
3 Rounds for Time:
10 C&J (115-135/65-95)
400m RUN (.2 on the CURVE)
Finisher:
50 Sit Up Get Ups (45/35)
Bar GYM 