(Practice / Glycolytic)
Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, 10 PVC Behind the neck OHP, and 5 handstand kick-ups to 5 sec hold
SOD
5 x 4^ Back Squat w/ 2 Sec Pause at bottom & 3 x 15-20 Tubing Torso Twists/side (20 min)
WOD
3 Rounds For Time of:
800m Row
4 pole 45# (metal) plate push (1 pole out and back 2x on turf)
2 Plyobox Pike Walk-arounds (1 each direction)
2 Min rest
