Wednesday

Warm UP: 
DROMS
20 Calorie Bike
Down and Back Lunge with PVC Pass Thrus
Down and Back Crab Walk
250m Row
Down and Back Duck Walk
Down External Hip Rotations
Back Internal Hip Rotations
100 Double Unders

Core:
3×8 Dragon Flags

Accessory:
Ring Holds – 3x ME Holds (Rest as needed)  (Scale with box)

Metcon:
Team of 2: 12 min AMRAP
12 Turkish get ups 53/35
24 pistols (total)
36 snatches 95/65
48 mountain climbers (4 count)
•    while one works, the other is running suicides

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