(Practice / Glycolytic)
Warm-up (15 min)
SOD
Pull-ups: 3 sets of static Chin Over-bar Hold 15-20 sec (added wt optional), AND
-3 x 30 sec GHD Samson holds AND Partner MB Lateral Tosses (2 sets per side 15 tosses per side) (18 min) (complete in any order)
WOD
On the Minute x 16 min:
Minute 1 – 2 pole out and back box push (180/90)
Minute 2 – 100 Meter Run
Minute 3 – 20 American KBS (53/35)
Minute 4 – Rest
