.

Pre WOD/Skill Work
Row 1000 Meters
4 X 20 Pull Overs. Please Do 20 Ab Mat Wall Ball Sit Ups Between Each Set Of Pull Overs For A Total Of 4 Sets,

5 X 5 Front Squat
Please Do 20 Double Unders Between Each Set.



WOD: For Time
21 Front Squat 135# (95#)
63 Ab Mat Sit Ups
15 Front Squat 135# (95#)
45 Ab Mat Sit Ups
9 Front Squats 135# (95#)
18 Ab Mat Sit Ups