(Practice / Phosphogenic 1-10 sec bursts)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 30 sec wall squats, 20 sec TVW, 30 sec PVC pass thru, 20 sec BB front rack stretch, 20 sec BB back squats, 20 sec BB strict press, 20 sec BB push press, 30 sec BB deadlifts
SOD
35 min to complete as much of the following: (Manage your time well)
Back Squat 6-4-2-1-1-1 reps
Strict Overhead Press 3-2-2-1-1-1 reps
Deadlift 6-4-2-1-1-1 reps
You can super-set or just work on one skill at a time. You can do more than or fewer than the 6 sets, but, be sure to manage your time well.
WOD
5 min AMRAP
100m Run (indoor loop)
7 Burpees
20 Double Unders
