Mobility:
L-Ball - Back, Calves
+
Hip CARs
+
20 PVC Pass Throughs
Warm Up:
20 Push Ups
20 Single Arm DB Push Press
20 Kip Swings
+
3 Rounds
Run 200m
rest 1 minute faster each round
WOD: 4 Rounds, Score Slowest Round
Perform a round every 5 Minutes of, 4 minute cap on each round
16 Alternating DB Snatch
12 Burpee Over DB
8 Pull-Ups
Run 400m
*coach will change the order for rounds 2, 3, and 4
Cool Down:
Post Scores
+
Couch Stretch