Main – WOD

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Warm-up

(No Measure)

400M Run

10 PVC Pull Overs

10 OHS PVC

10 bottom of squat (:15 at bottom of squat)

10 Push Ups (:10 at top of push up)

10 Hollow Rocks

1 min couch stretch each side

Skills

Kipping Pull-ups

(work butterfly if you have kipping)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Challenge

Z Press (3 x 10)

Seated on the ground strict shoulder press from in front