Main – WOD

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Warm-up

(No Measure)

400M Run

Partner med ball toss 10 each side

10 PVC pull overs

10 OHS

10 PVC Thrusters

Partner hang stretch

5 x 3 negative pull ups 3101

20M elbow to ankle

1 min couch stretch

Skills

Pistol Squats

Metcon

Metcon (Time)

FR.E.A.K (Fran, Eva, Annie, Kelly)

21 THRUSTERS 95/65

21 PULL-UPS

800M RUN

30 KB SWINGS 53/35

30 PULL-UPS

50 DOUBLE UNDERS

50 ABMAT SIT-UPS

400M RUN

30 BOX JUMPS 24/20

30 WALL BALLS 20/14