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Pre WOD/Skill Work

Conditioning: Not For Time

Row 500 Meters
20 Ab Mat all Ball Sit Ups
Run 200 Meters
20 Ab Mat Wall Ball Sit Ups
Row 200 Meters
20 Ab Mat Sit Ups
Run 200 Meters
20 Ab Mat Wall Ball Sit Ups


Strength: Back Squat
2X6 - 2X4 - 2x2
65%- 75%- 85%
( Please do 5 pull ups and 5 chin ups between each set.)


WOD: 5 Rounds For Time Of
Run 200 Meters
15 Pull Ups