Warm up
4 rounds of
20 sec high knees 10 sec rest
20 sec butt kicks 10 sec rest
20 sec burpees 10 sec rest
20 sec inchworm 10 sec rest
strength:
3 sets of Max overhead hold (barbell)
bonus: when you set barbell down compete 10, 5 second descending squats w barbell
WOD
4 rounds
10 devil press (10/15 lb DB’s)
10 toes to bar
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Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10...
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