5/15/2019

Warm Up:

  • 3 Wall Walks
  • 20 wallballs
  • 10 Box jumps
  • 20 Banded Good Morning

Ring Hold Tabata 6 rounds 20 sec work 20 sec rest

  • full extension
  • bottom of the dip

Strength 12 Min OHS Build to a 3 rep 10-8-5-3-3-3

Partner Tire Flips 36 with a Partner

WOD 4 RFT 18 min Cap

  • 12 OHS 115/80
  • 200m Run
  • 5 Tire Flips