.

Pre WOD/Skill Work
4 rounds not for time:
Row 400
Run 200

10 minutes of Mobility

Back Squat
50 Ab Mat Sit Ups - 1X20 @ 50% -50 Ab Mat Sit Ups - 1X10 @ 70% 50 Ab Mat Sit Ups 1X5 @ 80% -50 Ab Mat Sit Ups


WOD: As Many Rounds As Possible In 20 Minutes Of,
5 L-pull ups
10 Burpees
15 Kettle Bell Swings 55# (35#)