Warm up:
200mts Run
20 Russian Twist
200mts Run
20 L-sit Ups
Mobility
Skill:
Max de Pull ups (unb)
WOD
3 Rounds For Time:
350mts Run
5 Hang Snatches
5 Back Squats
Rx 70/45
Sc 50/30
Body Armor
2x
15 Hip Thrusts
10 Deadlift kb
Warm up:
200mts Run
20 Russian Twist
200mts Run
20 L-sit Ups
Mobility
Skill:
Max de Pull ups (unb)
WOD
3 Rounds For Time:
350mts Run
5 Hang Snatches
5 Back Squats
Rx 70/45
Sc 50/30
Body Armor
2x
15 Hip Thrusts
10 Deadlift kb