Warmup
3 min warm up
Bike, Row or Jog
jog 1 full rd
alt lunges down
jog back
side to side down
jog back
stationary:
20 air squats
20 hrpu
20 sit-ups
Skill Work
A. FRONT SQUAT 4X8 AHAP
B. DUMBELL PRESS 4X8 AHA
WOD
KAREN
For Time:
150 Wall ball shots (rx 20/14, sc 14/10)
Cash Out
Tabata 20/10 - 4 min
8rds - pull-ups
