Warm Up:

1000m Row

10 PVC Pass Through

10 Inch Worms

15 GHD

15 Goblet Squat Holds

Dynamic:

50 feet Sideway Lunges

            Regular Lunges (Hands in Air)

            High Knees

            Heel to Butt

            Skip for Height

Strength/Skill:

15 min to build to Heavy Deadlift

WOD:

For Time:

50-40-30-20-10

Wall Balls (20/14)

Stick SitUps

(NOTE: 5 Penalty Burpees for stops or drops on Wall Balls)

 

 

WORKOUT OF THE DAY