Wednesday
Warmup:
20 Cal Bike/Row
5 Walk out on hands
10 Groiners
10 Scorpians
10 Iron Cross
10 Spider man
10 jump tucks (bottom of burpee)
10 PVC pass throughs
3 Position Snatch Pull – work to heavy, 3-5 sets
Metcon:
Team of 2:
400m Run (together)
40 Synchronized Pull Ups
12 gym lengths of burpee broad (down & back =2)
40 Alternate Wall Balls 20/14
400m Farmers Carry 53/35 (alternate as needed)
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