Main – WOD
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
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