Warm up: Frankenstein walk, 7 pass throughs, 10 sec L-sit, 8 OHS w PVC or bar, 10 sec L-sit, 400m run.

3 min roll out

Strength: 1RM Push Jerk, 8 min time cap

WOD: 25 mins time cap
4 RFT:
15 Burpees
20 wall balls 20/14, 10’/9’
25 sit ups

Scaled version: 3 RFT

Score is your completed time or number of rounds and reps at 25 mins.

Mobility: quads, pigeon, calves, shoulders.

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