Warm up:
3x
100m Run
10 Ktb Swing Russo
Plank 45”
Mobility
Skill:
Emom 10’
Strict Pull up – 7
Strict Toes to bar – 5
WOD
Amrap 11’
200m Run
15 Power Snatches
35 Abmat Sit ups
Rx 50/30
Sc 40/20
Warm up:
3x
100m Run
10 Ktb Swing Russo
Plank 45”
Mobility
Skill:
Emom 10’
Strict Pull up – 7
Strict Toes to bar – 5
WOD
Amrap 11’
200m Run
15 Power Snatches
35 Abmat Sit ups
Rx 50/30
Sc 40/20