.

Pre WOD/Skill Work
Conditioning: Row 400 M
Run 200 M
Row 400 M
Run 200M


Strength: 5 Sets X 3 Reps Push Press Please do 10 Double Unders and 10 Over Head Squat With PVC and Progress Up In Weight.
Try to keep adding weight for each set until you hit your 3 rep max.


WOD: 2 Rounds For Time Of,
50 Pull Ups
75 Sit Ups
50 Over Head Squats
75 Double Unders